Find out the best physical activities to combat depression

A team of researchers formed by Australian, Spanish, Danish and Finnish experts recently published work that shows that exercise is effective for preventing and treating depression, which had already been highlighted in other studies. However, they explained in this survey that walking, running, yoga, strength training and dancing are at the top of the list of the most effective practices in combating the disease.

To reach this conclusion, the researchers analyzed 218 studies, which involved 14,170 people. sAccording to the study, there is no doubt that getting your body moving is very important to avoid and combat the symptoms of depression and that working out is a great complement or alternative to treatments involving medication and psychotherapy.

Depression affects more than 300 million people worldwide, according to estimates from the Pan American Health Organization (PAHO), and is the biggest cause of disability on the planet. In addition to pointing out the most effective types of exercises in general, the study showed which of them are the most suitable for each person’s profile.

Walking and running, for example, have proven effective for both men and women. Strength training has been shown to have a greater effect on women and yoga on men. Older volunteers responded better to yoga and younger volunteers to strength training. And in all cases, intensity made a difference in the result, as the more vigorous the activity, the better the response.

Part of the explanation for so many benefits offered by physical activities to prevent the onset of depression and combat its symptoms is linked to chemical issues.

“Exercise triggers the release of neurotransmitters, such as endorphin and dopamine, which increase well-being, control mood and combat anxiety, among other aspects”, explains psychiatrist Ricardo Feldman, from Hospital Israelita Albert Einstein and founder of Feldman Health Center, in São Paulo.

Feldman also highlights its anti-inflammatory role. “Keeping the body’s inflammatory process harmonized is very good in the medium and long term for preventing physical and mental illnesses, such as depression”, comments the specialist.

“In addition, there is the involvement of neuromodulators, substances that act by stimulating or inhibiting neurotransmitters, neurotrophic factors, which participate in the production and functioning of nerve cells, the process of neurogenesis, which leads to the formation of new neurons, and the reduction of stress oxidative, improving the immune response, increasing neuroplasticity (the adaptation capacity of the central nervous system) and the release of myokines, proteins made available during muscle contraction”, adds physical educator Andrea Camaz Deslandes, coordinator of the Exercise Neuroscience Laboratory at Federal University of Rio de Janeiro (UFRJ).

Psychosocial effects also enter into the equation for the benefits of exercise in relation to depression. Among them, self-knowledge, increased self-esteem, perception of competence, reduced rumination of negative thoughts, sense of belonging, resilience and the production of social and affective bonds stand out. Therefore, many experts consider that group activities, with contact with nature and favorite music, offer additional benefits.

What is the ideal amount of exercise?

The World Health Organization (WHO) recommends at least 150 minutes of moderate physical activity per week for adults, and this time can be reduced if the intensity is vigorous.

“The good news is that even shorter duration and frequency than proposed in this recommendation can bring benefits in reducing depressive symptoms”, says Deslandes, from UFRJ. Furthermore, adds the physical educator, every minute counts for those who want to start. “It is important to understand the importance of breaking the barrier to lifestyle changes that bring so many benefits to physical and mental health.”

When it comes to which modality to choose, experts explain that the most important thing is to look for an activity that gives pleasure, which will increase motivation and adherence to training. And this is especially true for those who have depression.

In this case, it is also necessary to take into account the symptoms of the disease, especially when the condition is already more serious. “People tend to isolate themselves, feel guilty and lack energy, so it is very important to encourage without forcing or judging. And remind her that evolution happens little by little, as it is a matter of training. The more physical activity you do, the more you can increase the amount and the more results you see”, advises Feldman.

According to the expert, supervision by a physical education professional can also help a lot, as can creating a support network made up of friends and family.