Depression is one of today’s popular diseases. Do you know that you can treat depression with sports? Come and check the research.
I’ve decided to write a subject that has been in my mind for a long time. Because many people realize that they benefit from doing sports during depression and it is only luck. The inside is quite strange and interesting.
In this article, we will focus on:
depression and mood disorders.
* the importance of sports in the prevention and treatment of depression.
If you’re ready, here we go!
To understand depression
In general, people do not believe that they do not see with their eyes. The situation is the same for diseases. We don’t care about invisible diseases. The most affected group is psychiatric disorders. While this is the case, individuals have difficulty in understanding depression.
Of course, it wouldn’t be right to give me as much details as my psychiatrist friends. For this reason, we will make a simple definition only to understand the situation.
Depression: briefly, individuals feel unhappy, hopeless, anxious, worthless, angry and guilty; it is a disease in which many different emotions are misinterpreted. There are many tests to diagnose this disorder quickly and simply. Without going into detail, I will share with you the questions of these tests.
If you are an individual diagnosed with depression, pass the test. And you can go to the headline to treat depression with exercise.
Are you depressed? Test it!
1. Do you see your future as desperate?
2. Is your ability to concentrate worse than normal?
3. Do you enjoy living?
4. Are you having trouble making decisions?
5. Do you feel unhappy?
6. Do you feel tense and tired? Does this tension and fatigue persist?
7. Do you see yourself as a failure?
8. Are you having trouble falling asleep? Do you think you’re sleeping more or less than normal?
9. Do you feel anxious?
You can be depressed if you answer yes or suspicious yes to most of the questions. In this case, first consult your psychiatrist. Beside his suggestions, I want to talk about the treatment of depression.
You may be questioning whether such a thing is possible. Then keep reading!
Preventing depression by doing sports
Before the importance of sports in the treatment of depression; I want to talk about prevention of depression by doing sports. The aim is to improve the quality of life of individuals who are more prone to depression or have manic depressive disorder.
This type of individuals are faced with the decline of quality of life in difficult seasons and season passes, and most of their lives are generally unhappy.
Preventing depression by doing sports does not meet exactly what I want to say. Because sports do; not the definitive solution for depression. In addition, many studies show that it is possible to reduce the frequency of depression by doing sports.
Individuals with more physical activity experience less depressive symptoms and therefore less depression.
Treatment of depression with exercise
I want to make a brief briefing before mentioning the issue. Depression is a serious disease and you may need help. Trying to treat depression by doing sports alone can hurt you. The main goal here is to use sports as an aid in treating depression.
I have examined many researches on this subject. Almost all of these studies indicate that doing sports in all major or minor types of depression helps to treat.
How does sports affect depression?
I know the question you got here. How does exercise affect depression? I do not think that exercise affects depression with a single mechanism. A single mechanism would be insufficient for such a powerful effect. Let me share a few principles that matter.
Body temperature principle: Exercise increases body temperature as you know it. This indirectly increases the core temperature in your brain. The hormonal activity and balance of your brain change with increasing temperature. I think this change can be effective in the treatment and prevention of depression.
The principle of endorphins: When you exercise, you secrete β-endorphins. This secretion makes you more positive and happy. This can create a driving force for you to get out of depression in the long run. Another important point here is that endorphin secretion is increased even after a single exercise session.
Principle of distraction: This is actually a tactic used in lifestyle changes in the treatment of depression. We aim to help the patient get out of the psychological state and gain new hopes by giving a job. This is the exercise that performs the targeting spontaneously and naturally. And it can also be effective in the treatment of depression.
In fact, there are many other mechanisms that can be shown. With these mechanisms, it will be more expensive to talk about how you should exercise in depression instead of pissing you off.
How to exercise?
Exercise type is very important in the management and treatment of depression. There is no type of exercise that can be considered completely useless. For this reason, you should prefer the type of exercise you are happy first.
After that, the advice I give will be completely recommended. I aim to increase the benefit you get from exercise.
First of all, aerobic exercises are better than anaerobic exercises in the treatment of depression. Both are more useful than other types of static exercise. The second important factor is to keep the exercise intensity between 60% and 80% of the maximum heart rate. This will increase your sense of satisfaction and happiness. For exercise frequency, exercise at least 20 days a day for 3 days a week is very important for preventing depression and treating depression.
As a result, exercising reduces your risk of depression and helps you to cure existing depression. Exercise should be at least 3 days a week in aerobic and anaerobic type for 20 minutes and 60-80% intensity band per week.
