Depression is a mental health issue with symptoms including sadness, dejection, hopelessness, tearfulness, or irritability. Those affected experience sleep disturbances, difficulty concentrating, decreased energy, fatigue, and a tendency to withdraw. Physically, depression can cause stomach pain, menstrual irregularities, and feelings of inadequacy and worthlessness.
Exercise can help release chemicals, also known as "happy hormones," which contribute to a sense of well-being, thereby reducing symptoms of depression. Even simple exercises like cycling or short walks are beneficial to health, not just weight training or gym workouts.
Walking or running: Even if you can't run a 21 km or 42 km marathon, a gentle 4-5 km walk each day or a slow run in the park every morning can stimulate your body to produce endorphins, serotonin, and dopamine. These hormones help create feelings of euphoria, balance mood, and control depression symptoms.
Yoga: The static postures and movements of this meditative exercise can increase energy, flexibility, and a sense of well-being. Learning to control your breathing in yoga can also help you become calmer.
Tennis: This is a good exercise for emotional release. Even hitting a ball against a wall if you don't have a partner can boost your body's production of endorphins and serotonin, leading to greater relaxation. Sweating during exercise also helps soothe the mind.
Exercise at work: One way to reduce pressure, stress, and negative thoughts at work is to leave your desk and find a quiet place to do some stretching. Walking up and down stairs or taking a few laps around the office can help regulate emotions.
Swimming: Swimming is an exercise that enhances full-body movement and provides good muscle relaxation. Regulating your breathing while swimming can increase feelings of calmness. Maintaining a swimming routine of 30-60 minutes per session, 3-4 days a week, can reduce anxiety and symptoms of depression, and promote better sleep. Sleep quality is an important factor in cognitive recovery and emotional balance.
Cycling: Cycling, whether indoors or outdoors, is beneficial for health and improves mood. However, outdoor cycling combined with exposure to sunlight and fresh air is recommended for a greater sense of relaxation and comfort.
Dancing: Joining dance clubs offers multiple benefits, including exercise, social interaction, and recreation. All of these can enhance feelings of excitement and joy. Dancing to your favorite music and moving your body not only burns calories but also brings about feelings of pleasure, confidence, and mental clarity.
Basketball: This sport demands focus and coordination, helping players forget about life's stresses. Physical activity like basketball stimulates the body to release endorphins. Endorphins are neurotransmitters that act as pain relievers, improve mental health, and control symptoms of depression and anxiety.
Anh Chi (WebMD)
