Anhui Traditional Chinese Medicine Hospital Director Li Guobing introduced that in the fast-paced modern life, depression has become a psychological health issue that cannot be ignored. Fortunately, exercise as a non-pharmacological intervention has been scientifically proven to have a positive effect on alleviating depressive symptoms. So, what kinds of exercises are particularly suitable for people with depression?
First, Walking
Walking is one of the exercises with the lowest threshold and the easiest to adhere to. For individuals with depression, taking time to walk outdoors every day not only allows them to breathe fresh air and bathe in sunlight (sunlight helps in synthesizing vitamin D and improves mood), but also promotes blood circulation through simple physical activities, releasing endorphins and other happiness hormones. Additionally, the solitary time during walks provides patients with opportunities for self-reflection and emotional regulation.
Second, Yoga
Director Li Guobing from Anhui Traditional Chinese Medicine Hospital stated that yoga is renowned for its unique mind-body practice. For individuals with depression, yoga’s breath control and meditation practices help relax the nervous system, reduce anxiety, and stress. Simultaneously, yoga’s postural exercises can enhance flexibility, improve self-awareness of the body, thereby boosting confidence and positive emotions. Furthermore, the emotional support and encouragement within the yoga community provide comfort to patients.
Third, Jogging
Jogging is a moderate-intensity aerobic exercise suitable for the majority. For individuals with depression, jogging effectively enhances cardiovascular function, promotes blood circulation, metabolism, thus improving mood and sleep quality. At the same time, the production of endorphins and other neurotransmitters during jogging can alleviate depressive emotions, enhancing pleasure. Moreover, regular jogging can help patients establish a regular lifestyle habit, enhancing self-management skills.
Fourth, Swimming
Swimming is a whole-body exercise with excellent exercise effects on various body parts. For individuals with depression, the buoyancy of swimming can reduce body burden and decrease the risk of exercise injuries. Additionally, the coordinated movement of all muscles during swimming can generate intense pleasure, helping to alleviate depressive emotions. Furthermore, the aquatic environment provides a relatively private and safe space for patients to relax both mentally and physically.
Fifth, Group Activities
Director Li Guobing from Anhui Traditional Chinese Medicine Hospital introduced that team sports like basketball and soccer not only exercise the body but also enhance teamwork and social skills. For individuals with depression, participating in team sports can make them feel a sense of belonging and value, reducing feelings of loneliness. Simultaneously, the competition and cooperation in team sports can stimulate patients’ enthusiasm and fighting spirit, boosting confidence and self-esteem. Additionally, regular participation in team sports can help patients establish a stable social circle and support network.
In conclusion, there are various exercise options suitable for individuals with depression, the key is to choose based on personal interests and physical conditions. Whether it is walking, yoga, jogging, swimming, or team sports, they can to some extent alleviate depressive symptoms and improve mental health. It is also recommended that individuals with depression consult a doctor or professional before starting any exercise plan to ensure the safety and effectiveness of the exercise.
