When depression hits, getting out of bed can be very difficult, let alone getting up to exercise.
However, exercise can be a helpful tool against the symptoms of depression.
“Exercise helps us release endorphins or happy hormones, which can help reduce negative feelings and improve mood,” says Hayley Jarvis, head of physical activity at the charity Mind.
In addition, exercise can also help reduce thoughts that trigger depression.
Because the condition of a tired body also makes the mind tired. Makes us calmer and can think clearly.
Mind partners with Anytime Fitness to launch the national Sports and Health Week, a week of celebration of physical and mental health
However, the term “sport” itself is actually too broad. So, which physical activity is considered the most effective in helping fight depression?
1. Walk out of the house
Many people assume that the term “exercise” means that one must engage in vigorous physical activity to be effective. In fact, often what is needed is the opposite.
Strenuous exercise can trigger the release of the hormone cortisol or stress hormone. This hormone is present in large amounts in people who are depressed.
For this reason, Anytime Fitness UK’s head of fitness, Marvin Burton recommends a lighter form of exercise, such as walking.
“Walking in the open can be a positive thing to fight depression,” says Marvin. Many people say that going outside clears their minds.
This assumption is very correct. If we have a clear mind, we will tend to get better physical and mental health.
Hayley Jarvis also agrees with this statement. According to him, scientific research shows that outdoor exercise can be more effective as an antidepressant drug for mild to moderate depression.
“The colors, sounds and smells we encounter outdoors can stimulate our senses. Social contact with other people can also help increase self-confidence and reduce loneliness, explains Hayley.
2. Run Run
Is a type of exercise that allows us to achieve a developmental level of fitness.
Hayley strongly recommends this sport for people with depression. By running, we can easily see an increase in our abilities. “But, it’s important to determine activities that we like so that we can run them on a regular basis,” said Hayley.
Marvin added, running can be the right sport to “escape” from the daily routine and make us focus, strive and achieve personal goals.
In addition, running is also a form of exercise that is easily accessible. We don’t need a lot of things, just shoes and a unanimous intention
3. Group sports
When we are depressed, we may want to withdraw and isolate ourselves from other people.
However, this is not recommended. Group exercise can be a way to avoid this.
According to Marvin, the opportunity to talk to other people and socialize while exercising can provide great benefits.
Hayley added, group activities are also a good choice if we are driven to increase strong social elements.
“We will also tend to continue to do it regularly if the activity is fun and you enjoy the activity with these people,” he said.