More exercise, less depression

Physical activity is considered effective both at a preventive level and to reduce the risk of development of major depression. And at a therapeutic level, to improve the already established symptoms as well as organic complications.

The Depression

Along with other emotional disorders, it affects 10% of the world's population, mostly women. Those who suffer from it not only present sadness, but also tend to see their quality of life diminished due to both social and physical problems. Other symptoms Of those that these patients also suffer are: insomnia, fatigue and changes in eating habits (usually weight gain). In addition, those who suffer from it are at greater risk of other health problems at different levels. A higher percentage of cardiovascular processes such as hypertension have been described, in addition to others such as diabetes mellitus, respiratory diseases or Metabolic Syndrome ...

The hormones of happiness

Our body secretes a series of neurotransmitters, such as endorphins, which stimulate the emotional state of the individual. These are altered, so that the usual processes in a healthy individual do not exist and there are alterations that require drugs to achieve a balance.

Exercise also stimulates the secretion of endorphins and its effect is faster.

The best activity to avoid depression

Epidemiological studies show that there is an inverse relationship between physical activity and mental health. The more you exercise, the lower your risk of depression. Likewise, those who already suffer from it are usually sedentary and inactive (cause of 5.5% of world mortality), so the benefits of physical activity appear positive in these cases.

A moderate-intense physical activity carried out between three and five days a week reduces the risk of diseases of various kinds, including depression. It is recommended that the heart rate of the exercise program be kept between 60-80% of the maximum heart rate (220-age of the person), and maintain it for four months to observe improvement. The routine must combine (walking, cycling, running ...) with the anaerobic type and thus work both the cardiovascular system as well as flexibility and muscular endurance strength.

The importance of motivating

It is not easy to convince the patient that an exercise plan will be beneficial, since they are usually people to whom everything seems complex and who think negatively: whatever it is, they will see it as harmful. Their energy, both physical and mental, is low so everything becomes a mountain for them. Reversing this situation is not an easy task. Making them see that they will have better and greater autonomy and self-esteem as well as a decrease in health complications and in the long run a decrease in their medication is one of the objectives to be achieved.

It is important to focus on the present and put the past aside. Have a busy head It will make it difficult for the past to return and distract the mind from the established work plan for the betterment of the present. The group of activities that most positively affects this aspect are those known as “mind and body”.

Yoga or he would be included among them. Several institutions, including the University of California State University, have assessed the beneficial effects and have concluded that yoga reduces the amount of drugs needed for these patients as well as the symptoms that accompany depression. But it is very important that this exercise regimen is supervised by a doctor, since if it is the patient himself who decides on his own changes in medication, the benefits may not be as expected.

Practical advice for depression

When establishing an activity routine, it is important to talk with the patient and take into account some tips:

• Set Easy Goals: If you don't leave the house, you can start by simply moving around the house. If you go out, then it can be effective to go shopping, get off the bus one stop earlier, go up or down the stairs….
• Carry out daily activities (ironing, sweeping, scrubbing ...) taking into account that they are physical activities in themselves.
• Get your tastes right: since exercising will surely not be very encouraging for those suffering from depression, it is important to find something with which you feel comfortable and at ease.
• Find a partner: if you have a partner or a relative, it will be perfect to motivate yourself and encourage yourself to continue. Otherwise, it is better to always go with someone. In this way, sensations and situations can be discussed.
• Sign up for class: the space is shared with more people, which is socializing. In addition, as these have a pre-established time, it is necessary to follow them.
• Putting on music: it is motivating and stimulating.
• Incentivize yourself: reward yourself with small incentives if you achieve your goal.

The sensations of who walks or strolls outdoors or through a shopping center have been studied. Unlike the latter, a walk in the fresh air reduces the stress associated with depression and increases self-esteem. One of the reasons that have more weight in these results seems to be the existence of sunlight since poor exposure predisposes to emotional disorders. With the insurance to avoid any physical or mental problem. If you have any symptoms, do not hesitate to go to the doctor.