Exercise and Depression


In the most general terms, depression is a "disorder of the brain and body’s ability to biologically create and balance a normal range of thoughts, emotions, and energy
What is the relationship between exercise and depression?

Although there are numerous medications to treat depression exercise has become an appealing new alternative to alter one’s mood. Many recent studies have been published supporting the belief that exercise has been proven effective in improving depression and in some cases has been able to prevent it all together. Here are some hypothesis that shows the relation between exercise and depression

Thermogenic Hypothesis:
The thermogenic hypothesis suggests that a rise in core body temperature following exercise is responsible for the reduction in symptoms of depression. The increase in temperature of specific brain regions, such as the brain stem, can lead to an overall feeling of relaxation and reduction in muscular tension.

Endorphin Hypothesis:
The endorphin hypothesis predicts that exercise has a positive effect on depression due to an increased release of β-endorphins following exercise. Endorphins are related to a positive mood and an overall enhanced sense of well-being.

Monoamine Hypothesis:
The monoamine hypothesis appears to be the most promising of the proposed physiologic mechanisms. This hypothesis states that exercise leads to an increase in the availability of brain neurotransmitters (e.g., serotonin, dopamine, and norepinephrine) that are diminished with depression. These neurotransmitters increase in plasma and urine following exercise.

images

Benefits of exercise:

Apart from changes in brain activity, other things that may help explain the benefits of exercise include:
•    The person experiences a boost to their self-esteem because they take an active role in their own recovery.
•    Some forms of exercise, such as team sports, are also social events.
•    Physical activity burns up stress chemicals, like adrenaline, which promotes a more relaxed state of mind.
•    Regular exercise can reduce the production of stress hormone “cortisol” known as health enemy since elevated cortisol levels: interfere with learning and memory, lower immune function and bone density,  increase weight gain,  blood pressure, cholesterol,  heart disease .
•    An enjoyable bout of exercise may be distracting enough to break the vicious cycle of pessimistic thinking.

The physical benefits of regular exercise include:
•    improved cardiovascular fitness
•    reduced risk of premature death
•    reduced cholesterol level
•    reduced blood pressure
•    maintenance of healthy weight
•    improved muscle tone.

Exercise suggestions

Before deciding on any exercise plan, consult with your doctor, especially if you haven’t exercised for some time. Some ways you can use exercise to help manage depression are:
•    Choose a range of fun activities.
•    Ask a family member or friend to be an exercise partner, as lack of motivation is one of the key characteristics of depression.
•    Exercise two to five times per week.
•    Make the length of each exercise session at least 30 minutes.
•    Exercise at around 60 to 70 per cent of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220.
•    Remember to thoroughly warm up and cool down.
•    Try to live a more active lifestyle – walk instead of using the car for short trips, or use stairs instead of lifts and escalators when possible .

Taghrid lababidi

Head of Slimming Department

This email address is being protected from spambots. You need JavaScript enabled to view it.

 

Overall Rating (0)

0 out of 5 stars

Leave your comments

Post comment as a guest

0
terms and condition.

Comments

  • No comments found