Table of contents:
- How does exercise reduce anxiety and depression?
- Types of exercise to reduce depression and anxiety
- 1. Run
- 2. Yoga
- 3. Climbing
There are various ways that you can do to relieve anxiety and depression, one of which is by exercising. What types of exercise can reduce anxiety and depression?
How does exercise reduce anxiety and depression?
When someone is depressed or feeling anxious, exercising may be the last choice of activity they want to do. However, exercising based on self-motivation can actually make a big difference.
Reporting from the Mayo Clinic, a number of studies have shown that exercise offers good health benefits, including mental health. Although the link between exercise, anxiety, and depression is unclear, this physical activity can make you feel better.
Regular exercise is considered to help reduce depression and feelings of anxiety for several reasons. First, exercise can help release endorphins, which are brain chemicals that can improve mood.
Second, exercising can also release your mind from feeling anxious and worried. Therefore, physical activity can be used to distract from the negative thoughts that often arise during times of anxiety and depression.
In addition, the psychological benefits that can be offered from regular exercise are not insignificant, such as:
- increase self-confidence by meeting the challenges of exercising
- interact more often with other people when exercising around the house
- reduces the risk of worsening depression or anxiety symptoms
Therefore, you may want to consider starting to exercise regularly to relieve symptoms of depression and anxiety.
Types of exercise to reduce depression and anxiety
The benefits offered from regular exercise to reduce symptoms of depression and anxiety cannot be doubted. However, some of you may be confused about what kind of sport to choose.
Here are three types of exercise that may help you relieve symptoms of depression and anxiety.
1. Run
One sport that is considered to help reduce anxiety and depression is running. Why run?
When you start running, your body will go through a transition period. Your breath becomes heavier and your heartbeat may feel faster because the blood supplies oxygen to your brain and muscles.
After that, the body will release endorphins which are also known as runner's high, namely the sensation that is felt after exercising. However, the feeling of pleasure after exercising does not come from endorphins.
Feelings of happiness after running may be caused by endocannabinoids, which are biochemical substances similar to marijuana. However, you don't need to worry because this compound can be produced by the body naturally.
The endocannabinoids produced in the bloodstream can move easily through the cell barrier that separates blood from the brain. As a result, these biochemical compounds enhance short-term psychoactive effects and result in a sense of calm.
Therefore, running is referred to as a sport that can reduce symptoms of depression and anxiety even if only temporarily.
2. Yoga
Apart from running, another type of exercise that is believed to reduce anxiety and depression is yoga.
Reporting from Harvard Health Publishing, since the 1970s yoga and meditation have been used as alternatives to relieve anxiety depression. Over the last few decades, yoga has become quite popular for many reasons.
Yoga offers a type of movement that is gentle enough and easy to do to be quite challenging and strenuous. Types of yoga movements can be selected based on the physical abilities of each individual.
This exercise is also said to reduce the impact of an excessive stress response of the mind and body. In general, this stress response can lead to worse symptoms of depression and anxiety.
Therefore, yoga exists as a method to calm yourself down. The reason is, some yoga movements can be used to reduce the body's response to stress, such as reducing heart rate, blood pressure, and roaring breath.
3. Climbing
Spending time in the middle of lush trees and nature is a great alternative for maintaining mental health. However, what if you take advantage of these benefits while exercising to reduce both anxiety and depression?
There are many types of sports that you can do in nature. One that is quite popular is hiking. This statement was approved by dr. Aaron L. Baggish, young director of the cardiovascular program at Harvard Health.
According to dr. Baggish, hiking or hiking is a fairly good way to keep your heart healthy, especially if the trail covers hills. In doing so, the body forces the heart to run harder.
Meanwhile, spending time in green open spaces, such as forests and city parks can relieve stress experienced by someone. Mountaineers might agree that there is a feeling of peace and calm that comes with being outside and away from everything.
Some of the types of exercise above have been shown to reduce symptoms of anxiety and depression. However, don't forget to consult your doctor first before starting a new exercise program to determine if it is good for you or not.
