By Dr. S. P. Pradhan on 23rd November, 2023
Regular exercise helps in combating stress and relieving anxiety, depression and mental disorders.
Physiology behind Exercise affecting Mental Health?
High-intensity exercise releases the body’s feel-good chemicals called endorphins. These are the endogenous cannabinoids resulting in mood elevation. These are like happy hormones combating depression, helps in mood elevation and aids in different bipolar disorders.
Also physical exercise spurs the release of proteins called neurotrophic or growth factors, which cause nerve cells to grow and make new connections known as synapses. The improvement in brain function makes us feel better. “In people with depression, neuroscientists have noticed that the hippocampus in the brain; the region that helps regulate moo is smaller.
Exercise helps in nerve cell growth in the hippocampus; improving nerve synapses and fights depression, “explains Dr. Miller. Exercise also has enormous benefits in protecting against heart disease and diabetes, improving sleep, and lowering blood pressure.
How much Exercise is Good for Health?
Regular moderate exercise of 30 minutes or more of exercise a day for five days a week or 150 minutes per week may significantly improve depression or anxiety symptoms. Little lesser amounts of physical activity such as 10 to 15 minutes at a time also help.
It may take less time exercising to improve our mood by more-vigorous activities, such as running or bicycling. The mental health benefits of exercise and physical activity can only be seen if done over the long term.
How to habituate Exercise in Depression?
Depression affects our physical activity. It results body ache, low energy, tiredness. It is very difficult to initiate the physical activities. But we can start for 5 to 10 minutes for sometimes then gradually increase the duration. We should avoid vigorous exercise initially as it results in muscle fatigue. The vicious cycle could be broken by gradual non vigorous exercises like walking.
Magnitude of the Problem
Depression affects about 9.5% of the U.S. adult population each year and it is estimated that approximately 17% of the U.S. population will suffer from a major depressive episode at any point of their lifetime.
It has been ranked as the leading cause of disability in the United States with over $40 billion being spent every year on lost work productivity and medical treatment related to this illness.
Exercise in Sunlight to Fight Depression
Sunlight helps in secretion of “Serotonin”. Serotonin also known as a happy hormone. Through a series of biochemical reactions, sunlight helps in serotonin secretion and elevates our mood.
It brings a positive attitude, spurts energy level and combats depression, induces better sleep and aids in bipolar disorders. Start your morning with relaxation exercises like Yoga or “Surya Namaskar”.
Image Credit- Kushi Yogalaya
Consulting Doctor before Starting a Exercise programme in people above 50
Most people start an exercise without checking with a health care provider. But, if you have not exercised in a while and above age 50, or have a medical condition such as diabetes or heart disease, it is better contact your physician before starting an exercise program.
Types of Exercises
- Cycling
- Dancing
- Jogging
- Aerobics
- Playing tennis
- Swimming
- Walking
- Yoga
