Exercise is not only beneficial to physical health, but also has a significant impact on mental health.
Exercise, as an effective means to improve both physical and mental health, has been recognized in many clinical practice guidelines and is considered an important adjunct to the treatment of depression.
A study published in the British Medical Journal in January 2024 found that exercise can have a good therapeutic effect on depression.
Familiar mild exercises such as walking or jogging can be effective in treating depression, but are not the best option. In addition, strength training, mixed aerobic exercises, and Tai Chi are also good choices.
So, what is the best exercise for combating depression?
The study included 14,170 participants, evaluated each trial, recorded the type, intensity, and frequency of exercise. Additionally, factors such as gender, age, depression levels, and group differences were taken into account.
Based on the therapeutic effects of exercise on depression, several exercises were selected as the best for combating depression:
Furthermore, the study showed:
Strength training has a greater impact on women, yoga and qigong are more effective for men; yoga is more effective for the elderly, while strength training is more effective for young people; the effects of individual and group exercises are similar; and when exercises are done at higher intensities, the effects are more significant.
Many depression patients have a pessimistic view of the future, often feeling that their condition is incurable. However, the reality is that most depression patients can be cured.
With the advancement of medical technology, there are various treatment methods for depression, and many treatment guidelines currently recommend a combination of medication and psychological therapy for depression patients.
Combining medication with psychological therapy has better effects than using a single treatment method.
If resources are limited and only one treatment method can be chosen, it can be selected based on individual circumstances:
If the severity of depression is moderate to severe, or there are frequent thoughts of self-harm, medication treatment should undoubtedly be the first choice, as its effects are better for patients with moderate to severe depression and work faster than psychological therapy. If the depression is mild, the effects of psychological therapy and medication treatment are similar.
In addition to exercise, diet, sunlight, music, and more can help alleviate depressive moods. Remember these five small methods!
Try anti-depression foods
A healthy diet can significantly improve depressive symptoms. Here are five recommended anti-depression foods to try:
Fresh, dark-colored fruits and vegetables;
Fish, shrimp, and seafood;
Whole grains and coarse grains;
Dairy products;
Nuts.
Seek hugs
You can hug family, friends, or a stuffed animal. Hugging can release hormones such as oxytocin in the brain, reducing the amygdala’s (which controls negative emotions) response.
Stay warm
When feeling emotionally low, warming up can provide comfort. For example, have a cup of hot tea, wrap yourself in a warm blanket, or take a hot bath.
Get some sunlight
Bright sunlight can help the body release serotonin and improve melatonin release. Therefore, spending some time in the sun daily can help improve mood and sleep quality.
Listen to music
Music can regulate emotions. Listening to cheerful music can help dispel depressive emotions.
