Scientifically Proven Exercises To Treat Depression And Anxiety Naturally
Health
Published on: 28-Mar-2024
10 min read
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Lalita Vishwakarma
Scientifically Proven Exercises To Treat Depression And Anxiety Naturally
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Feeling down and low is something we all experience at some point in our lives. But when those feelings linger and start affecting our daily lives, it could be a sign of depression. Depression is more than just feeling sad; it can also impact our physical health.
It's a common mental illness that affects millions of people worldwide. While therapy and medication are the most common treatments, research suggests that regular exercise can also help alleviate symptoms of depression.
It also provides positive changes in your physical health as well. A little bit of meditation and yoga can also boost positive thinking, relieving signs of depression. Here, in this blog, we will discover the best exercises to treat depression and anxiety. So, continue reading to know more!
Table Of Contents
7 Best Exercises To Treat Depression
How Does Exercise Help For Depression?
Treating Depression With Diet And Exercise
Top 4 Treatments For Depression
Expert’s Advice
The Final Say
FAQs
References
7 Best Exercises To Treat Depression
Some of the best exercises to treat depression include:
1. Running
Running is a great way to escape your daily routine and focus on yourself. Sometimes, the worries of everyday life can cause additional stress, which can increase anxiety levels and lead to depression. Running for at least 30 minutes will force you to do something else rather than focus on what's stressing you out.
2. Yoga
Yoga is a popular form of exercise that combines exercise and controlled breathing. Yoga classes combine meditation and core exercises to help improve your mental and physical health. Practising yoga with other people can help you take control of your exercise routine. There may also be other like-minded people around you who are experiencing the same symptoms of anxiety and depression as you. This can help you build a valuable support network that can help you get through the good and the bad.
3. Mindfulness-Based Meditation
Meditation is a mental training that helps to calm the mind and achieve a state of 'detached observation'. There are different approaches to meditation, including Mindfulness-based interventions, exercise, stress reduction, and cognitive therapy.
All these methods have been studied in people with depression and anxiety disorders and are effective in calming the mind.
4. Weightlifting
Weightlifting can be great for both your physical and mental health. It helps maintain positive body image and can reduce symptoms of depression caused by unwanted weight gain due to ageing or traumatic life events. By releasing endorphins, weightlifting can improve concentration and stabilise mood, making it an effective way to combat depression.
5. Walking
Long walks are a great way to clear your mind and improve your physical health. Walking 10,000 steps daily is about 5 miles and is an excellent goal for yourself each day. Sometimes, people may make excuses as to why they don't achieve their daily walking goal.
This often includes being "too busy" with work, school, or family. Don't sacrifice your mental health by making excuses for yourself. Go for a long walk to reach your daily step goal. While you're walking, force yourself to think about something other than what's making you anxious or depressed.
Also Read: Benefits Of Morning Walk For A Healthy Life
6. Swimming
Swimming is an excellent exercise for depression and anxiety symptoms. It is beneficial during hot summer months when heat can be dangerous. Swimming involves using large and small muscles not frequently used outside the water.
Unlike running, which can be hard on knees and ankles, swimming helps maintain flexibility without damaging bones and joints. Exercising in the pool can improve aerobic fitness and may effectively combat anxiety and depression.
7. Dancing
Dancing may not be the first exercise that comes to mind when you think of ways to combat depression and anxiety, but its health benefits shouldn't be overlooked. It can be great physical exercise. In addition to aerobic exercise, dancing is also fun. You can do this with a partner or group while enjoying your favourite songs.
How Does Exercise Help For Depression?
Regular exercise can improve your mood if you have depression and is especially beneficial for people with mild to moderate depression. Any type of exercise is helpful if done comfortably and sufficiently.
Many studies have examined the effectiveness of exercise in reducing symptoms of depression, and most of these studies have described positive benefits associated with exercise.
It also helps improve your mood by improving your stamina. Physical activity can also interrupt negative thoughts.
Exercising releases chemicals in your brain that make you feel good, such as endorphins and serotonin. These chemicals are linked to positive moods and an improved sense of well-being.
Some studies have shown that exercise may be a somewhat beneficial treatment for mild to moderate depression in adults.
Therefore, exercise should be considered a significant lifestyle change and used with other depression treatments.
Also Read: Is Daily Exercise Good For Mental Health?
Treating Depression With Diet And Exercise
Eating healthy and nutritious food can help you improve your mental health. Here are the diet tips that you can follow to prevent signs and symptoms of depression and anxiety:
Tips | Description |
Stay Hydrated |
|
Right Balance of Fats |
|
Include Foodgrains in Your Meal |
|
Avoid Excess Caffeine |
|
Incorporation Of Protein |
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Eat Regularly |
|
Top 4 Treatments For Depression
Depression and anxiety can be treated by proper medication and therapy. Here are the top four treatment options for depression:
1. Psychotherapy
It involves talking with a mental health professional. A therapist helps you identify and change unhealthy emotions, thoughts, and behaviours. There are many different types of psychotherapy, the most common of which is cognitive behavioural therapy (CBT). Sometimes, a short treatment is enough, while others continue for months or years.
2. Medications
Prescription medications called antidepressants may help change the brain chemistry that causes depression. There are many different types of antidepressants, and it may take some time to decide which one is best for you. Some antidepressants have side effects that go away over time. If not, talk to your healthcare provider.
3. Complementary Medicine
Includes treatments that can be received in conjunction with traditional western medicine. People with mild depression or persistent symptoms can improve their well-being through treatments such as acupuncture, massage, hypnosis and biofeedback.
4. Brain Stimulation Therapy
Brain stimulation therapy may help depressed patients with severe depression or psychosis. Types of brain stimulation therapy include electroconvulsive therapy (ECT), transcranial magnetic stimulation (TMS), and vagus nerve stimulation (VNS). Here are some things you can do at home to help relieve symptoms of depression: regular exercise.
Get quality sleep (not too little, not too much).
Healthy eating.
Avoid alcohol, which causes depression.
Spend time with people you care about.
Expert’s Advice
Regular exercise can benefit both your body and mind. It can help you feel happier and more confident and improve your brain function. Additionally, it's a great way to relieve stress and connect with others. While these tips can be helpful, it's important to be proactive and make exercise a regular part of your routine.
Dt. Lavina Chauhan
The Final Say
Depression affects millions of people every year, regardless of their background. It can strike even without a discernible reason. However, there is hope - depression is treatable. If you are experiencing any symptoms of depression, do not hesitate to talk to your primary care physician.
The earlier you seek help, the sooner you feel better. Remember, you are not alone, and there is no shame in seeking help. Take care of yourself and know there is always hope for a brighter tomorrow.
FAQs
1. What is the most effective exercise to treat depression?
Some of the most effective exercises you can do to prevent depression include:
Walking
Meditation
Jogging
Yoga
Strength training
2. How successful is using exercise to treat depression?
Exercise has been shown to be effective in treating depression by boosting mood-regulating neurotransmitters and reducing stress hormones. This often results in an improvement in mental health and a reduction in depressed symptoms. Exercise should be combined with other therapeutic methods for best effects, as individual reactions may differ.
3. What type of exercise is most helpful for mental health?
Exercise with low to moderate intensity is excellent for uplifting mental health. This includes aerobic exercise, yoga, and meditation. You can do it for 30-40 minutes daily to raise positive moods.
4. Is it possible to treat depression naturally with food & exercise?
Yes, it is possible to treat depression naturally by eating a healthy diet and engaging in regular physical activities. For this, try to include a variety of foods like protein, fibre, fruits and veggies in your diet. Also, practice low- to moderate-level exercise in your routine, like walking, running, dancing or yoga.
References
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