Do you sometimes feel heavy, sad, or lonely? Maybe for no particular reason. When you're feeling down, you might not feel like taking a walk or doing some exercise. But, did you know that exercise is one of the best ways to relieve that sadness in your heart? That's what we're talking about today.
What is the relationship between exercise and mental health?
Research has long shown that exercise is a powerful medicine for our minds. A recent study in Finland followed people over the age of 65 for several years. What was clear was that as they got older, they became less active and more likely to experience depression .
This means that less exercise increases the risk of developing depression. Of course, this study is not the only one. Depression can also occur due to other reasons (such as other illnesses) that prevent exercise. However, today, most medical experts agree that exercise can reduce depression and anxiety in anyone, regardless of age.
"The results are the same for both old and young people. Exercise reduces depression and anxiety." - That's what a professor at Arizona State University said.
What happens to our brain when we exercise?
This is a very interesting story. Some scientists believe that when we exercise, the levels of certain chemicals in our brain increase. To be precise, we call these neurotransmitters . Simply put, these are the little chemical messengers that carry information back and forth in our brain and control our mood.
Two neurotransmitters in particular , serotonin and norepinephrine, are very important for this. Did you know that some antidepressants work by increasing the levels of these chemicals in the brain? So, exercise is a natural way to do that, without any side effects.
Is it true that exercise is better than medicine?
A study conducted at Duke University in the United States to find out this is truly amazing. They divided clinically depressed people aged 50-77 into three groups.
1. First group: Only exercise was allowed for 16 weeks.
2. The second group: was given only an antidepressant like `Zoloft`.
3. For the third group: They were given both exercise and medication.
The results were amazing. At the end of 16 weeks, all three groups had reduced their depression symptoms to the same extent. That means that exercise alone was just as effective as medication!
But the story didn't end there. Six months after the study ended, these people were tested again. That's when the real difference was seen.
| Research team | Probability of depression recurring after 6 months |
|---|---|
| Those who only exercised | Very low. |
| Those who took only medication | Significantly more than those who exercised. |
| Those who did both exercise and medication | Significantly more than those who exercised. |
Researchers believe this is due to mental strength . People who believe they have recovered through exercise and their own efforts, rather than believing they have been cured by medication, gain much more self-confidence and strength.
When you think, "This is not because of a medication, but something I did through my own hard work," the self-confidence and self-esteem you gain from it are very high. Therefore, the chances of falling into depression again are low.
Why is this especially important as we age?
We need to be especially careful about depression as we age, because sometimes it can be mistaken for dementia or another disease. But depression is a treatable disease.
In addition, there is also talk of a recently identified condition called "Vascular Depression." In this case, depression is caused by damage to the small blood vessels that supply blood to the brain. In such a condition, researchers believe that cardiovascular exercise, which strengthens the heart and blood vessels, may be more effective than medication.
The benefits of exercising with a group
There's another benefit to exercising with a few friends or a group, rather than exercising alone. That's social connection.
A 69-year-old woman suffering from a severe neurological disease (Charcot-Marie-Tooth disease) describes her experience: "When you exercise with a group, it gives you a special feeling. It feels like a family. In my experience, exercise is the best antidepressant you can imagine. I have taken drugs like Prozac during the worst times. But I always wanted to get off the drugs. Exercise helped me do that."
Even though she can't run or jump due to her medical condition, she still does strength training and cross-training. She says, "If I don't exercise for some reason, I get really depressed."
So why does this happen? Is it because of brain chemistry changes? Is it because of increased self-esteem? Is it because of socializing with others? Maybe it's all of these things. But the most important thing is that it works.
Take-Home Message
- Exercise is a very powerful, natural way to combat depression and anxiety.
- In some cases, it can be as effective as medication, and it also reduces the risk of relapse.
- It simultaneously affects brain chemistry, self-confidence, and social relationships.
- If you're feeling a little stressed or sad, starting a simple exercise like walking, running, or swimming will make a big difference.
- Very important: If you are already being treated for depression or have other medical conditions, always talk to your doctor before starting a new exercise routine. Avoid stopping your prescribed medication without your doctor's advice.
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