Is exercise the best solution for depression? Research claims: 1.5 times more effective than drugs and cognitive therapy
Mental illness is one of the common diseases of civilization among modern people. Especially after three years of the COVID-19 epidemic, the stress and loneliness caused by home isolation may be difficult to eradicate for certain ethnic groups. However, a study published in the authoritative journal “British Medical Journal” (BMJ) believes that daily “physical activity” with a certain intensity may have the opportunity to reverse the harm caused by high stress and mental illness.
Analysis of more than 100,000 people shows that exercise is 1.5 times more effective in improving depression than medication.
The University of South Australia conducted a comprehensive analysis of 1,039 past studies, involving 128,119 subjects, including healthy adults, patients with mental illness and patients with chronic diseases. The analysis shows that exercise may be more beneficial in reducing anxiety, depression or psychological distress than conventional medical treatments such as medication and cognitive behavioral therapy.
“How effective is exercise in improving mental health? Our findings show that exercise is 1.5 times more effective than medication or cognitive behavioral therapy!” said Ben Singh, study author and health expert at the University of South Australia. Compared with medication, , exercise also has other benefits, such as reduced medical costs, fewer side effects, and additional benefits such as weight loss, cardiovascular and bone health.
Why does exercise have such a significant impact on mental health? Singh explained that the brain releases endorphins and dopamine immediately after exercise, which helps boost mood and relieve stress in the short term. Additionally, exercise affects neurotransmitters in the brain, reducing inflammation and boosting immune function. Furthermore, regular exercise can help sleep, and sleep problems are often related to the emergence of psychological problems.
Exercise alone is not enough for experts when suffering from mental illness: Exercise still cannot replace drug treatment
Singh pointed out that in this study, the benefits of exercise in improving mental health were most significant among the four major groups, namely patients with depression, AIDS patients, kidney disease patients, and pregnant and postpartum women. “We found that the more intense the exercise, the greater the benefits of exercise, such as brisk walking instead of regular walking. In addition, exercise for 6-12 weeks resulted in greater improvements in mental state than short-term exercise or no exercise at all. "
Even though the benefits of exercise on mental health are so clear, Singh believes that exercise measures “cannot replace” medication, cognitive therapy or psychological counseling. For example, the public health guidelines of Australia and New Zealand have recognized exercise as one of the measures to improve mental illness; however, the American Psychological Association’s clinical guidelines only list exercise as an “alternative treatment”, which is listed in the same category as acupuncture and other unusual therapies. type.
Singh further stated that forcing patients with depression or anxiety to exercise may not be feasible in clinical treatment. Patients tend to feel a lack of energy or motivation due to the disease, and therefore refuse to exercise or any exercise. Therefore, treatments such as drugs and psychological consultation are still necessary. “But exercise should not be regarded as an ‘optional’ choice. It should be included in psychological treatment, along with daily behaviors such as balanced diet and social interaction.” co-operate.”
Exercise reduces symptoms of depression by more than 70%! Clinical findings: At least 5 benefits can be obtained
Can exercise be included as part of psychotherapy? More research is needed to confirm the association, but it has been clinically observed that long-term exercise habits can improve related symptoms in patients with mental illness. American sports psychologist Josephine Perry even pointed out that a fixed exercise pattern will contribute to the development of mental health and bring the following five benefits:
Reduce symptoms of depression. A study in the “American Journal of Psychiatry” pointed out that exercising for at least one hour a week can reduce the chance of suffering from depression by 12%; and for patients with depression, exercise may have the opportunity to bring about the effects of antidepressant drugs, which can improve the patient’s health. Depressive symptoms reduced by 70%.
Helps relieve anxiety. Anxiety and depression often go hand in hand, and exercise has been found to be beneficial in relieving anxiety. Previous research has found that people who have a regular exercise habit are less anxious than those who never exercise. This may be because exercise affects the emotional response led by the brain’s “amygdala”.
Improve children’s behavior. Some studies believe that exercise habits may change children’s behavior patterns, making them more cooperative, less aggressive, and more responsible for their actions. Perry said such an influence could have a subtle impact on children’s behavioral patterns as adults.
Reduce feelings of loneliness. Perry pointed out that humans need a certain sense of belonging and connection to feel motivated and enthusiastic about life. Some studies have found that when individuals become more active in interacting with others through exercise, the quality of life and life satisfaction will be significantly improved, and may help extend life expectancy.
Increase inner confidence. Perry said regular exercisers have higher self-confidence because exercise makes them feel closer to their “ideal image.” Strong self-confidence improves mental health and leads to a more positive self-perception.
Perry said that the amount of exercise required to obtain mental health benefits requires an average of about 1.5 hours of moderate-intensity exercise per day. After about 6 weeks of developing an exercise habit, symptoms of depression or anxiety may begin to lessen. The journal “Health Psychology” has shown that long-term exercise will bring more benefits to mental health. Therefore, exercise time should not be limited to 6 weeks, but perseverance will have a positive effect on mental health.
Source:
Exercise and the Prevention of Depression: Results of the HUNT Cohort Study
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