When they are in a bad mood, many people choose to regulate their mood through exercise.
Whether it's running, playing ball with friends, or boxing, which is currently in the spotlight, most people feel happier after a good workout.
In fact, the positive effects of exercise on mood go far beyond that! Scientific studies have proven that as a treatment, exercise can effectively "fight" depression and boost one's mood.
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4 types of exercise to help fight depression
Exercise is widely recognized as an effective natural remedy that can help fight depression. Here are four exercises that can help fight depression:
walk
Walking is a low-intensity aerobic exercise that is good for the heart and can also help improve mood. Walking allows people to get in touch with nature and enjoy the fresh air, which helps reduce stress and anxiety.
jogging
Running is a high-intensity aerobic exercise that stimulates the production of endorphins, a natural "feel-good" chemical that helps boost your mood. In addition, running boosts the immune system and boosts self-esteem and self-confidence.
yoga
Yoga combines physical postures, breathing, and meditation to help reduce stress and anxiety and improve mood and mental state. Yoga also enhances flexibility and balance, providing a way to relax and unwind.
swim
Swimming is a full-body exercise that strengthens the heart and lungs and improves muscle strength while having less impact on the joints. Swimming also helps reduce stress and anxiety, improve mood and sleep quality.
In addition to these exercises, you can also try other activities such as cycling, aerobics, tai chi, etc., to find the most suitable exercise for you. It is important to choose an exercise that you enjoy and that you can do consistently to maximize the benefits of exercise.
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What are the dangers of depression
Affects physical health
Depression can cause physical symptoms such as pain, fatigue, sleep disturbances, and changes in appetite. Long-term depression may also increase the risk of chronic diseases, such as heart disease, diabetes and high blood pressure.
Cognitive function
Depression may affect a person's thinking skills, including memory, concentration, decision-making, and creativity. This can affect work performance and basic tasks in daily life.
Emotional problems
Depression can cause mood swings, anxiety, panic attacks, and emotional numbness. These emotional problems can seriously affect an individual's quality of life and social relationships.
Behavioral changes
Depression may lead to behavioral withdrawal, social impairment, self-isolation, and impulsive behavior. These behavioral changes can lead to interpersonal tension and impaired social functioning.
quality of life
Depression can seriously affect a person's quality of life, including work, school, family life, and leisure activities. It can cause a person to not be able to enjoy the simple pleasures of everyday life.
Family and social relationships
Depression may have a negative impact on family and social relationships, leading to communication disorders, conflict, and impaired role functioning.
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Exercise therapy for depression in specific populations
senior citizen
Gentle yoga or tai chi: These activities help improve flexibility, balance, and muscle strength while reducing the risk of falls.
Water Exercise: Water activities have less impact on the joints and help improve cardiorespiratory fitness and muscle strength, as well as social interaction.
Walking: Walking outdoors not only improves cardiorespiratory fitness, but also enjoys the natural environment and is good for mental health.
juvenile
Team sports: Participating in team sports such as basketball, football, volleyball, etc., can help build social networks and improve self-esteem.
Individual sports, such as cycling, swimming, or running, can provide opportunities for solitude and reflection, while also helping to manage stress.
Dance or aerobics: These activities combine music and movement to improve body coordination and self-expression.
pregnant woman
Yoga for pregnant women: Yoga classes specifically designed for pregnant women can improve flexibility, strength, and breathing techniques while reducing discomfort during pregnancy.
Gentle swimming and walking: These low-intensity activities can help improve circulation and relieve stress.
Aqua Fitness: Aqua activities are safe for pregnant women and can reduce the strain on the body while providing muscle building.
Patients with chronic diseases
Exercises that are appropriate for your abilities: such as chair exercises, balance training, and light aerobic exercise, can help improve functional capacity and quality of life.
Water exercise: Water activity is a great option for patients with joint pain or limited mobility.
Exercise rehabilitation: For patients with specific health problems, a professional-led exercise rehabilitation program is available.
Patients with major depression or bipolar disorder
Stable aerobic exercise, such as brisk walking or cycling, can help with mood stability and energy management.
Regular exercise schedule: Establishing a predictable exercise schedule can help improve a sense of self-control and routine.
Supervision and safety: For patients at risk of suicide, exercise should be done under the supervision of a professional to ensure safety.