Introduction;
Affecting more than 264 million people worldwide, depression is a very common serious mental condition that negatively alters the way a person feels, thinks, and acts. Having a treatment plan that consists mainly of pharmacologic options and psychotherapy, there is evidence that the addition of cognitive-behavioral therapies like physical exercise can improve patients´ treatment outcomes (1, 2, 3).
It is widely known that performing physical activities improves individuals´ well-being by enhancing the performance of almost every organ and system of the human organism, helping to prevent and treat diverse diseases, both acute and chronic ones, such as heart disease, type 2 diabetes, arthritis, among others.
Regarding its positive impact on mental health, since the early 1900s, when a positive link was noticed between depression and exercise, researchers have been increasingly involved in discovering how practicing regular physical activity can alleviate the symptoms of this condition. Since then, a large number of studies have been performed, supporting the idea that exercise is beneficial in reducing depression-associated symptoms in approximately 50 to 70% of cases (3, 4, 5, 6, 7).
With this in mind, some of the more studied physiological and psychological mechanisms behind these effects include (3, 7, 8):
- Increased production of endorphins, compounds related to positive mood, and an overall enhanced sense of well-being. This mechanism is often related to the known phenomenon of runner’s high.
- Increased production or reduced reuptake of brain neurotransmitters, such as serotonin, dopamine, and norepinephrine. These neurotransmitters are usually diminished in depressed patients, which is why many pharmacological options are aimed at increasing their levels.
- Promotion of brain neurogenesis, synaptogenesis, angiogenesis, synaptic plasticity, and the release of neurotrophins in the hippocampus, an important brain region linked to motivation, emotion, learning, and memory regulation.
- Increased core body temperature, which leads to an increase in temperature in specific brain regions like the brain stem. This mechanism may be associated with an overall feeling of relaxation and a reduction in muscular tension.
- Promotion of recreational activities that serve as a distraction from worries and depressing thoughts. This method has been more beneficial than the use of more self-focused or introspective activities.
- Increased self-efficacy thoughts, which are created when patients complete physical activity tasks, showing them they have the necessary skills and confidence to do so.
If you already have an workout routine, keep up the good work. Here are tips for getting you started, if not.
- Instead of flawless workouts, set small daily targets, and strive for daily consistency. It’s easier to walk for 15-20 minutes a day than to wait for a three-hour fitness workout before the weekend. A lot of scientific evidence indicates that frequency is most significant.
- Consider a workout buddy.
- Find workout types that are interesting or enjoyable.
- When you start a new exercise program, be patient.⠀
- Distract yourself by talking to someone or listening to music.
Summary:
While many of these mechanisms have still to be fully understood, the results talk for themselves, showing that practicing regular aerobic physical activity, such as jogging or swimming, 4-5 times a week, for at least 30 minutes, can really benefit depressed patients by reducing their related symptomatology (3).