More physical activity, less depression ?!
"Why don't you go jogging, you will see - you're gonna feel better!"
Is that true? Does exercise really improve our emotional well-being and if so, how far do the effects go? Can physical activity even help against depression?
What does the research say?
In recent years psychological research has focused more and more on physical activity and movement. The effects of physical activity are examined in both healthy and mentally ill people.
An international study [1] from 2018 shows:
"Physical activity counteracts the occurrence of depression, regardless of age, physical condition and origin"
The researchers evaluated information from over 0,25 million people. The data shows that those who did little exercise were at greater risk of developing depression than those who did more exercise. This protective effect was shown in adolescents, adults and the elderly on different continents.
In the meantime, numerous studies can be found that prove the positive effects of physical activity for people suffering from depression. Researchers have summarized the results of various studies that deal with physical activity in depression [2]. A clear picture emerges that movement of various kinds has positive effects on the reduction of depressive symptoms and the affective state.
In addition, research indicates that physical activity can provide added value when it comes to preventing relapses [3]. The continuous incorporation of movement into everyday life can help prevent relapses into the depressive symptoms.
Who is physical activity recommended for?
The evidence suggests that physical activity is recommended for both healthy and mentally ill people of all ages. An active lifestyle should be encouraged in leisure time as well as in school and at work.
Physical activity has positive effects
• in healthy people.
• in people with depression.
• in preventing relapse into a depressive episode.
Physical activity instead of traditional therapy for depression?
Due to the positive effects of physical activity on depression, the question arises whether physical activity interventions could replace psychotherapeutic or medical measures in the future.
A few studies can be found that indicate that exercise interventions can have effects similar to antidepressants or psychotherapy. However, such results are exceptional and should be judged with caution. Overall, the current study situation does not suggest replacing classic therapeutic measures with exercise intervention and offering them as a stand-alone measure.
It is also still unclear to what extent exercise has depressive-relieving effects and under what conditions the effects occur. In the future, further investigations will have to take the required frequency, duration and intensity of movement into account in order to be able to make clear statements regarding the cause-effect relationship.
What we can currently say:
• Physical activity has positive effects not only on our physical, but also on our mental health.
• When treating depression, exercise can help improving mood and reducing symptoms.
• Currently, physical activity is recommended as therapy in combination with other therapeutic measures (e.g. psychotherapy, antidepressants).
What is actually happening in our body?
Endorphins
It is often said that exercise increases the amount of endorphins that make us happy. However, recent research suggests that the endorphins are more responsible for a pain-relieving effect. So we can withstand stress better, but these endorphins tend not to have any direct mood-enhancing effects.
Happiness and stress hormones
However, other messenger substances, such as dopamine and serotonin, can also be increasingly activated during exercise. These two messenger substances are also known as happiness hormones and are known for their mood-enhancing effects. Some antidepressants also have an effect on these messenger substances. Also these hormones neutralize stress hormones at the same time.
Self-efficacy
Physical activity can increase our sense of self-efficacy. I move - I get fitter - I do something. This can give a sense of control and confidence and motivates you to move on.
Distraction
One positive effect that manifests itself especially during exercise is distraction. If we have to concentrate on the sport we are doing, we hardly have time to think about anything else, at least during that time. For example, a sport that requires a lot of concentration is climbing.
How do I find the right physical activity for me?
Maybe you've already experienced that physical activity can improve your mood and well-being. Regardless of whether you suffer from depression or not, physical activity is something that is good for everyone and that can have a positive effect on how you feel. It is important that you figure out what you enjoy and what is good for you.
• Do you like to exercise on the outside?
- Then try hiking, walking, jogging, cycling or inline skating.
• Do you enjoy doing sports in a group?
- Join a yoga, pilates or fitness group or become part of a soccer or volleyball club.
• Do you like moving to music?
- Have a look around in dancing and rhythmic movement.
There are no fixed guidelines as to what physical activity should look like. Research shows positive effects on mood for both more intense and less intense physical activities. Physical activity can be any type of exercise that makes you feel that your body is active. So be brave and try different sports and physical activities for yourself!
1. Schuch, FB, Vancampfort, D., Firth, J. et al. (2018). Physical Activity and Incident Depression: A Meta-Analysis of Prospective Cohort Studies. The American Journal of Psychiatry, 175 (7), 631-648.
2. Ledochowski, L., Stark, R., Ruedl, G. et al. (2017). Physical activity as a therapeutic intervention for depression. Neurologist, 88, 765-778. https://doi.org/ 10.1007 / s00115-016-0222-x.
3. Babyak, MA, Blumenthal, JA, Herman, S. et al. (2000). Exercise treatment for major depression: maintenance of therapeutic benefit at 10 months. Psychosomatic Medicine, 62 (5), 633-638. https://doi.org/10.1097/00006842-200009000-00006.