Physical activities for alleviating depression -
Reading in a park: Sometimes, being among a crowd of people can be comforting and make you feel less lonely and isolated. Sitting with a good book and maybe some small snacks in a park on a sunny day may be one of the best simple activities to fight depression.
Gardening: Working with plants, especially with your hands, has proved to lessen the severity of depression. It helps you focus and keeps your mind from drifting to unhappy and unhelpful thoughts.
Plus, the final products provide a sense of pride. You can start with a couple of plants on your windowsill or in your backyard. You can also look into renting a plot to garden in or volunteer with community gardens.
Indoor Activities to Help With Depression Sometimes, depression makes it difficult to even leave the bed , let alone your house.
Cooking: Preparing a meal for yourself is an excellent way to keep busy, do something creative and have something tasty to eat at the end. Try new recipes or make old favorites. If you prefer baking, whip up a pie or a batch of your favorite cookies.
Spending an hour with some bubbles, a good read and maybe even some candles can distract you and help your mind relax.
Magazines, graphic novels, newspapers and comic books are also valid reading material. Writing, pottery and sketching are some examples of creative outlets for depression.
Paper crafts, like making cards, or needlework, like knitting or embroidery, help you focus on a detailed task that often requires your full attention, leaving little room for unhappy or harmful thoughts to take over.
Games: Video games and old-fashioned puzzles are fun activities for depression that help you refocus your mind and also stimulate it. Casual video gaming has shown to reduce stress and lessen symptoms of depression.
For most healthy adults, the Department of Health and Human Services recommends getting at least minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.
Examples of moderate aerobic activity include brisk walking or swimming, and vigorous aerobic activity can include running or biking. Greater amounts of exercise will provide even greater health benefits.
Also, aim to do strength training exercises for all major muscle groups at least two times a week. Do what you love. Almost any form of exercise or movement can increase your fitness level while decreasing your stress.
The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, dancing, bicycling, yoga, tai chi, gardening, weightlifting and swimming.
And remember, you don't need to join a gym to get moving. Take a walk with the dog, try body-weight exercises or do a yoga video at home. Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or refreshing a tired workout:.
Set SMART goals. Write down SMART goals — specific, measurable, attainable, relevant and time-limited goals. If your primary goal is to reduce stress in your life, your specific goals might include committing to walking during your lunch hour three times a week.
Or try online fitness videos at home. Or, if needed, find a babysitter to watch your children so that you can slip away to attend a cycling class. Exercise in short bursts.
Even brief bouts of physical activity offer benefits. For instance, if you can't fit in one minute walk, try a few minute walks instead. Being active throughout the day can add up to provide health benefits.
Take a mid-morning or afternoon break to move and stretch, go for a walk, or do some squats or pushups. Interval training, which entails brief 60 to 90 seconds bursts of intense activity at almost full effort, can be a safe, effective and efficient way of gaining many of the benefits of longer duration exercise.
What's most important is making regular physical activity part of your lifestyle. Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine.
Any form of physical activity can help you unwind and become an important part of your approach to easing stress. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.
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Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. All walking counts. Walking during work meetings can also be a great way to improve productivity while getting in some extra activity.
You can try to make walking enjoyable for you — maybe you can walk to your favorite coffee or ice cream shop, snap some pictures of nature around you, or walk with a friend or co-worker.
While depression symptoms can make working out a challenge, physical activity — however you get it — can help boost your mood and well-being. Consider ways to move that bring you joy. After all, the point is to help you feel better both mentally and physically.
We're exploring 6 ways exercise, be it mild or moderate, can boost your mental well-being. Yoga has become a popular practice for managing symptoms of depression.
Here's how to get started with 9 helpful poses. It's the old chicken versus the egg scenario. Does exercise ward off, or trigger anxiety and panic attacks? If you're living with symptoms, it's natural to wonder how to cure depression. The answer is not as straightforward, but there's a way out and you can….
Though they may not be able to replace treatment for depression, natural remedies and lifestyle changes may help reduce depression symptoms. Though apps can't replace medication and therapy, they may help ease symptoms of depression.
Here are our top depression app picks. A growing body of evidence suggests that some foods and diets may help ease symptoms of depression, while others may increase symptoms. If you're living with treatment-resistant depression, there are a few alternative treatments to consider.
There are a wide range of options for getting help online for depression for various demographics. Here are the 12 best online help resources for….
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Psych Central. Conditions Discover Quizzes Resources. Quiz Symptoms Causes Treatment Find Support. Medically reviewed by Joslyn Jelinek, LCSW — By Sian Ferguson — Updated on February 8, Effectiveness 8 exercises Recap Exercise can be an effective way to improve your mood.
Coping depreasion depression can feel alleviatlng an Physical activities for alleviating depression battle as it saps your energy, motivation Dehydration and cognitive function self-esteem. Finding ways to climb L-carnitine and diabetes management of a depressive episode is not easy, but understanding depresion illness Physical activities for alleviating depression how it affects you specifically alleviatung the first step to being able to find the coping mechanisms that work best for you. While spending time with trusted loved ones and going to therapy regularly are healthy ways to copesometimes depression makes you want to hide. Luckily, many things can help distract from the debilitating feelings of this mood disorder. Getting outside in some fresh air is a great way to boost mood. Even just having a cup of coffee in your backyard will help.Video
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Physical activities for alleviating depression a walk: Whether it comes in the form of a stroll through a park, a tour around your neighborhood or taking your pet for a walk, being outside and moving has shown to improve moodthanks to the increased endorphins that come from physical activity.
Riding a bike: Refocus your mind to pedaling and enjoy the endorphins from riding a bike. Many cities also have bikes you can rent and drop off in different parts of town, which is an excellent way to explore a new neighborhood with little expense.
Bring a book or some music along and spend a couple of hours swimming and relaxing in the sun. If the beach is inaccessible, see if your local community center has an outdoor swimming pool you can use.
Reading in a park: Sometimes, being among a crowd of people can be comforting and make you feel less lonely and isolated. Sitting with a good book and maybe some small snacks in a park on a sunny day may be one of the best simple activities to fight depression.
Gardening: Working with plants, especially with your hands, has proved to lessen the severity of depression. It helps you focus and keeps your mind from drifting to unhappy and unhelpful thoughts.
Plus, the final products provide a sense of pride. You can start with a couple of plants on your windowsill or in your backyard. You can also look into renting a plot to garden in or volunteer with community gardens. Indoor Activities to Help With Depression Sometimes, depression makes it difficult to even leave the bedlet alone your house.
Cooking: Preparing a meal for yourself is an excellent way to keep busy, do something creative and have something tasty to eat at the end. Try new recipes or make old favorites. If you prefer baking, whip up a pie or a batch of your favorite cookies.
Spending an hour with some bubbles, a good read and maybe even some candles can distract you and help your mind relax. Magazines, graphic novels, newspapers and comic books are also valid reading material.
Writing, pottery and sketching are some examples of creative outlets for depression. Paper crafts, like making cards, or needlework, like knitting or embroidery, help you focus on a detailed task that often requires your full attention, leaving little room for unhappy or harmful thoughts to take over.
Games: Video games and old-fashioned puzzles are fun activities for depression that help you refocus your mind and also stimulate it. Casual video gaming has shown to reduce stress and lessen symptoms of depression.
Both video games and puzzles require you to use problem-solving skills, which is a way to exercise your creativity. Chores: Believe it or not, some people find household chores to be calming and therapeutic.
Washing dishes, dusting or reorganizing things allows you to refocus your mind and, in the case of reorganization, flexes your creativity as well.
Have a bite: Treat yourself to a meal at your favorite restaurant. Bring a book along or request a seat by the window and do some people-watching while enjoying a delicious meal.
Therapy Activities for Adults With Depression Science has proven the healing benefits of some activities, especially those that allow the mind to relax.
Yoga: Since this ancient practice is a spiritual one at its core, the benefits of yoga go beyond physical. When you include yoga — and all its mindfulness practices — with your treatment for depression, like antidepressants and therapy, you will likely see an overall improvement in your physical and mental health.
Meditation: Like yoga, meditation is an excellent way for you to learn how to relax your mind and efficiently refocus it. Coloring: Adult coloring books may seem like a fad, but they have legitimate value in treating depression.
Allowing you to be creative, focused and occupied, adult coloring books soothe and bring peace of mind. Get Professional Help for Depression At Advanced Psychiatry Associates, we know how difficult it can be to navigate life with a mental illness like depression.
: Physical activities for alleviating depression| How often do you need to exercise? | The role of exercise in preventing and treating depression. For example, take the stairs instead of the elevator. Suicide in juveniles and adolescents in the United Kingdom. Allowing you to be creative, focused and occupied, adult coloring books soothe and bring peace of mind. Try new recipes or make old favorites. Supplier Information. Yoga for Depression: 9 Poses to Try Medically reviewed by Joslyn Jelinek, LCSW. |
| Depression and exercise - Better Health Channel | Exercise offered the greatest benefits, the analysis concluded, to people with depression, HIV and kidney disease, pregnant and postpartum women, and otherwise healthy adults. The study does not explore the benefits exercise may provide across all stages of life. However, it found that it was effective for anyone 18 and older, including older adults. Singh and Prof. Najaf Amin and mental health advocate Rachel Kelly join Medical News Today in conversation about why and how diet might help fight symptoms of…. For Medical News Today's In Conversation podcast for May, we delve into research on the future of mental health, with a focus on psychedelics and…. Journaling can be a tool to help people manage anxiety. Read more about the benefits and tips for how people can journal. It is common knowledge that sports can extend life and improve heart health, but the question of which exercise is best has rarely been broached. Smiling depression is a term that describes people who mask their symptoms of depression behind a smile, appearing happy on the outside. Learn more…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. Is exercise more effective than medication for depression and anxiety? By Robby Berman on March 3, — Fact checked by Alexandra Sanfins, Ph. Share on Pinterest Exercising may provide more benefit as a first-line treatment for mental health conditions. A worldwide problem. Treating without medication. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School. Exercising starts a biological cascade of events that results in many health benefits, such as protecting against heart disease and diabetes, improving sleep, and lowering blood pressure. High-intensity exercise releases the body's feel-good chemicals called endorphins, resulting in the "runner's high" that joggers report. But for most of us, the real value is in low-intensity exercise sustained over time. That kind of activity spurs the release of proteins called neurotrophic or growth factors, which cause nerve cells to grow and make new connections. The improvement in brain function makes you feel better. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression," explains Dr. Depression manifests physically by causing disturbed sleep, reduced energy, appetite changes, body aches, and increased pain perception, all of which can result in less motivation to exercise. It's a hard cycle to break, but Dr. Miller says getting up and moving just a little bit will help. Soon, five minutes of activity will become 10, and 10 will become It's unclear how long you need to exercise, or how intensely, before nerve cell improvement begins alleviating depression symptoms. You should begin to feel better a few weeks after you begin exercising. But this is a long-term treatment, not a onetime fix. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. More specifically, regular exercise can positively impact many mental health conditions, including depression, ADHD, generalized anxiety disorder, bipolar disorder, OCD, and PTSD. It can be helpful to set attainable goals, find your ideal time of day to exercise, include exercises you enjoy, and maybe even work out with a friend. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Experts say even lower levels of exercise broken up into different segments during the day can have benefits for your heart health. We talk with Dr. Reid Robison, a leading expert on psychedelic treatment for depression. We examine how it may work and how to get involved. Some research shows St. Offering ongoing support and encouragement can significantly help someone who is self-harming. Self-harm isn't recognized as an addiction, but it can become an ingrained coping mechanism that is challenging to unlearn. A self-harm safety plan could keep you safe if you have thoughts of self-harm or suicide. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Mental Well-Being. Exercise and the Brain: The Mental Health Benefits of Exercise. Medically reviewed by Daniel Bubnis, M. How does exercise impact the brain? What are the mental health benefits of exercise? Exercise and depression. Exercise and attention deficit hyperactivity disorder ADHD. Exercise and anxiety. Exercise and bipolar disorder. Exercise and obsessive-compulsive disorder OCD. Exercise and post-traumatic stress disorder PTSD. Tips for developing an exercise routine for mental health. Can diet impact your mental health? The bottom line. How we reviewed this article: History. May 10, Written By Daniel Preiato, Ryan Collins. Jan 31, Medically Reviewed By Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS. Share this article. Read this next. READ MORE. Does Psychedelic Therapy Work for Depression? We Ask an Expert We talk with Dr. Medically reviewed by Francis Kuehnle, MSN, RN-BC. Is Self-Harm an Addiction? |
| Actions for this page | While this body of research generally concluded that exercise produced effects similar to those of psychotherapy and pharmacotherapy, variations in study methodologies made developing an overall consensus a challenge. The trials evaluated differing forms of exercise, in varying dosages. They also involved different population subgroups, comparing them to different control groups. In the end, said Dr. The thermogenic hypothesis suggests that the increase in body temperature that occurs with exercise may reduce muscular tension and alter neuronal activity, thus reducing anxiety. Vasso Apostolopoulos. Exercise offered the greatest benefits, the analysis concluded, to people with depression, HIV and kidney disease, pregnant and postpartum women, and otherwise healthy adults. The study does not explore the benefits exercise may provide across all stages of life. However, it found that it was effective for anyone 18 and older, including older adults. Singh and Prof. Najaf Amin and mental health advocate Rachel Kelly join Medical News Today in conversation about why and how diet might help fight symptoms of…. For Medical News Today's In Conversation podcast for May, we delve into research on the future of mental health, with a focus on psychedelics and…. Journaling can be a tool to help people manage anxiety. Read more about the benefits and tips for how people can journal. It is common knowledge that sports can extend life and improve heart health, but the question of which exercise is best has rarely been broached. Smiling depression is a term that describes people who mask their symptoms of depression behind a smile, appearing happy on the outside. Learn more…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. The results of this systematic review and meta-analysis suggest that physical activity interventions can alleviate symptoms of depression in children and adolescents. Future studies should investigate the influence of physical activity parameters such as frequency, duration, and supervision of the sessions to determine the optimal dose and mode of delivery of the intervention for depressive symptom management. Published Online: January 3, Corresponding Author: Parco M. Siu, PhD, Division of Kinesiology, School of Public Health, The University of Hong Kong, Pokfulam, Hong Kong , China pmsiu hku. Author Contributions: Mr Recchia had full access to all of the data in the study and takes responsibility for the integrity of the data and the accuracy of the data analysis. Concept and design: Recchia, Bernal, Fong, S. Wong, Chung, Chan, Capio, S. Wong, Chen, Siu. Acquisition, analysis, or interpretation of data: Recchia, Bernal, Yu, Sit, Chen, Thompson, Siu. Critical revision of the manuscript for important intellectual content: Recchia, Bernal, Fong, Chung, Chan, Capio, Yu, S. Wong, Sit, Chen, Siu. Conflict of Interest Disclosures: None reported. Additional Contributions: The authors thank Edwin Chin, PhD, The Chinese University of Hong Kong, for the technical advice provided for the conduct of this study. He did not receive compensation for his contribution. full text icon Full Text. Download PDF Comment. Top of Article Key Points Abstract Introduction Methods Results Discussion Conclusions Article Information References. Forest Plot of the Distribution of Effect Sizes After Physical Activity Intervention. View Large Download. Table 1. Study Characteristics. Table 2. Primary Moderator Analysis. Preferred Reporting Items for Systematic Reviews and Meta-Analyses Flow Chart eFigure 2. Forest Plot of the Distribution of Effect Sizes at Follow-up eFigure 3. Funnel Plot of the Included Studies eFigure 4. Risk of Bias of the Included Studies eTable 1. Definitions and Codes for Primary and Secondary Moderators eTable 2. Intervention Characteristics eAppendix 1. Search Strategy eAppendix 2. Risk-of-Bias Assessment eReference. Erskine HE, Baxter AJ, Patton G, et al. The global coverage of prevalence data for mental disorders in children and adolescents. doi: Windfuhr K, While D, Hunt I, et al; National Confidential Inquiry into Suicide and Homicide by People with Mental Illness. Suicide in juveniles and adolescents in the United Kingdom. x PubMed Google Scholar Crossref. Maughan B, Collishaw S, Stringaris A. Depression in childhood and adolescence. Google Scholar. Klein DN, Shankman SA, Lewinsohn PM, Seeley JR. Subthreshold depressive disorder in adolescents: predictors of escalation to full-syndrome depressive disorders. Fergusson DM, Horwood LJ, Ridder EM, Beautrais AL. Subthreshold depression in adolescence and mental health outcomes in adulthood. Keenan K, Hipwell A, Feng X, et al. Subthreshold symptoms of depression in preadolescent girls are stable and predictive of depressive disorders. Guideline Developmental Panel for the Treatment of Depressive Disorders. APA Clinical practice guideline for the treatment of depression across three age cohorts. Guideline development panel for the treatment of depressive disorders. American Psychiatric Association. Accessed September 15, National Institute for Health and Clinical Excellence. Depression in children and young people: identification and management. NICE guideline [NG]. MacQueen GM, Frey BN, Ismail Z, et al; CANMAT Depression Work Group. Canadian Network for Mood and Anxiety Treatments CANMAT clinical guidelines for the management of adults with major depressive disorder: section 6. special populations: youth, women, and the elderly. Gopalan G, Goldstein L, Klingenstein K, Sicher C, Blake C, McKay MM. Engaging families into child mental health treatment: updates and special considerations. Dwyer JB, Bloch MH. Antidepressants for pediatric patients. PubMed Google Scholar. Avenevoli S, Swendsen J, He JP, Burstein M, Merikangas KR. Major depression in the national comorbidity survey-adolescent supplement: prevalence, correlates, and treatment. Kataoka SH, Zhang L, Wells KB. Unmet need for mental health care among U. children: variation by ethnicity and insurance status. Schuch FB, Vancampfort D, Richards J, Rosenbaum S, Ward PB, Stubbs B. Exercise as a treatment for depression: a meta-analysis adjusting for publication bias. Kvam S, Kleppe CL, Nordhus IH, Hovland A. Exercise as a treatment for depression: a meta-analysis. Stubbs B, Vancampfort D, Hallgren M, et al. EPA guidance on physical activity as a treatment for severe mental illness: a meta-review of the evidence and position statement from the European Psychiatric Association EPA , supported by the International Organization of Physical Therapists in Mental Health IOPTMH. Depression in Adults: Recognition and Management. National Institute for Health and Clinical Excellence; Ravindran AV, Balneaves LG, Faulkner G, et al; CANMAT Depression Work Group. Canadian Network for Mood and Anxiety Treatments CANMAT clinical guidelines for the management of adults with major depressive disorder: section 5. complementary and alternative medicine treatments. Brown HE, Pearson N, Braithwaite RE, Brown WJ, Biddle SJ. Physical activity interventions and depression in children and adolescents: a systematic review and meta-analysis. Wang X, Cai ZD, Jiang WT, Fang YY, Sun WX, Wang X. Systematic review and meta-analysis of the effects of exercise on depression in adolescents. Oberste M, Medele M, Javelle F, et al. Physical activity for the treatment of adolescent depression: a systematic review and meta-analysis. Carter T, Morres ID, Meade O, Callaghan P. The effect of exercise on depressive symptoms in adolescents: a systematic review and meta-analysis. Angold A, Costello EJ. Depressive comorbidity in children and adolescents: empirical, theoretical, and methodological issues. Birmaher B, Brent D, Bernet W, et al; AACAP Work Group on Quality Issues. Practice parameter for the assessment and treatment of children and adolescents with depressive disorders. Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization guidelines on physical activity and sedentary behaviour. Higgins JPT, Thomas J, Chandler J, et al, eds. Cochrane Handbook for Systematic Reviews of Interventions updated February Cochrane; Sterne JAC, Savović J, Page MJ, et al. RoB 2: a revised tool for assessing risk of bias in randomised trials. l PubMed Google Scholar Crossref. Higgins JPT, Thompson SG, Deeks JJ, Altman DG. Measuring inconsistency in meta-analyses. Furukawa TA, Leucht S. Egger M, Davey Smith G, Schneider M, Minder C. Bias in meta-analysis detected by a simple, graphical test. Viechtbauer W, Cheung MW. Outlier and influence diagnostics for meta-analysis. Gordon BR, McDowell CP, Hallgren M, Meyer JD, Lyons M, Herring MP. Association of efficacy of resistance exercise training with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials. Effect of exercise training on depressive symptoms among patients with a chronic illness: a systematic review and meta-analysis of randomized controlled trials. Wilson DB, Lipsey MW. Practical Meta-analysis. Sage; Bonhauser M, Fernandez G, Püschel K, et al. Improving physical fitness and emotional well-being in adolescents of low socioeconomic status in Chile: results of a school-based controlled trial. Daley AJ, Copeland RJ, Wright NP, Roalfe A, Wales JK. Exercise therapy as a treatment for psychopathologic conditions in obese and morbidly obese adolescents: a randomized, controlled trial. Goldfield GS, Kenny GP, Alberga AS, et al. Effects of aerobic training, resistance training, or both on psychological health in adolescents with obesity: the HEARTY randomized controlled trial. This chemical cascade is responsible for several positive effects on your brain 1. As you begin exercising, depending on the intensity, a number of important chemical messengers called neurotransmitters are released throughout your nervous system. Perhaps the most common neurotransmitters people think of in relation to exercise are endorphins. Endorphins block pain and increase sensations of pleasure, and exercise certainly increases your endorphin levels 2. But recent research suggests that the euphoric feeling you get after a hard workout may result from endorphins and endocannabinoids working in tandem. Dopamine plays an important role in how you feel pleasure. Data is limited on which type of exercise best stimulates dopamine release, so more research is necessary. Neuroplasticity is the ability of your brain and nervous system to change their activity in response to internal or external stimuli 6. Some research suggests that exercise can promote neuroplasticity by increasing certain signaling factors 7 , 8. As your heart starts to pump faster during exercise, it increases the oxygen supply to your brain. This results in certain changes to the blood vessels of your brain, promoting potential improvements in executive function , which includes working memory, flexible thinking, and self-control 9. In a study in 48 adults with mild cognitive impairment, researchers looked at the impact of exercise on blood flow to the cerebrum. This is the largest part of the brain and is responsible for higher intellectual function, sensory impulses, and motor activity 10 , They found that a 1-year moderate to vigorous exercise program increased cerebral blood flow and reduced the risk of further cognitive decline. When you exercise, a number of neurotransmitters are released, including endorphins, endocannabinoids, and dopamine. Exercise also promotes neuroplasticity and increases oxygen supply to your brain. You may have experienced this firsthand. Exercise is thought to reduce stress by reducing levels of stress-related hormones such as cortisol and adrenaline 14 , 15 , In animal studies, regular exercise has also been shown to provide resistance to various stressors A study in a sample of highly trained and sedentary young men found that those who completed 30 minutes of moderate-intensity exercise were much more resilient to an acute stressor than those who did not exercise Therefore, those who exercise may be able to better deal with common stressors, and this could improve their overall quality of life. Another mental health benefit closely linked with exercise is improved positive personal image and self-confidence. Several studies have found that regular exercise can contribute to an improved body image and better self-compassion 18 , 19 , Therefore, being physically active can be a great way to boost self-esteem and feel good about your body. Several studies indicate that performing regular physical activity is associated with a more positive mood and a reduction in negative thoughts 3 , Although several factors affect your sleep quality , your level of physical activity appears to be particularly influential. A review of 34 studies concluded that exercise, regardless of the type, can improve sleep efficiency and duration Therefore, if you have difficulty getting enough quality sleep, incorporating regular exercise — regardless of the type — may provide great benefits. In addition to its numerous positive effects on mental health, exercise may positively impact your thinking and memory. Research suggests that exercising regularly can boost mental clarity and improve working memory and attention span 24 , In addition, exercise has been shown to help reduce cognitive decline in adults over age 50 26 , While regular exercise can provide several general mental health benefits, it can also help relieve the symptoms of some specific mental health conditions, which we will look at in depth below. The most commonly experienced, science-backed benefits of physical activity on mental health are reductions in stress, improved self-confidence, improved mood, better sleep quality, sharper memory, and clearer thinking. The main symptoms are 28 :. Regular exercise has been repeatedly shown to help manage symptoms of depression, with the most significant benefits being higher self-esteem, better life satisfaction, and fewer negative thoughts In fact, a research review found that aerobic exercise in particular can have antidepressant effects While aerobic exercise has been shown to be beneficial in reducing symptoms of depression, any type of exercise — from running to playing basketball or lifting weights — is likely helpful. ADHD is a common mental health condition People who have ADHD may experience difficulty paying attention, impulsive behavior, and overactivity. |
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