Did you know that exercise can be just as effective as antidepressants?
“Scientific evidence suggests that regular exercise is one of the best treatments for depression.”
Depression has become a common disease, leading to an increase in the prescription of antidepressants, even among children. Too many people suffer from daily limitations and reduced quality of life due to mental illness. In addition, mental illness increases the risk of developing further physical complications. Antidepressants are an important treatment, and can have a positive impact on a person’s mental health and quality of life. At the same time, all drugs have the additional risk of side effects, some of which come with their own challenges. An alternate treatment to antidepressants is therapy, the benefits of which can be experienced either as a single treatment plan or alongside antidepressant medication. But did you know that with mild to moderate cases of depression, exercise can be as beneficial as antidepressants? Although there’s scientific evidence to support this, and several countries rely on it as a treatment option for certain types of depression, the benefits of exercise have received far too little attention, and it‘s rarely used by the healthcare sector. This is surprising, considering that frequent exercise has so many other positive side effects. Regular exercise contributes to increased well-being with better mood and sleep, lowers anxiety and improves self-esteem. Furthermore, it strengthens brain functions, such as memory and the ability to focus. Those who’ve found a form of exercise that they’re able to practice regularly, and on a long-term basis, often find that their improved well-being drives them to continue relying on this method of treatment.
“Exercise helps to stabilise our mood, reduce anxiety, improve our memory and our ability to focus. Regular exercise can both be preventative and act as a treatment.”
Several studies have shown that regular exercise at a moderate-intensive level both counteracts, and can function as a treatment for, mild to moderate depression. How much do you need to exercise for it to have an effect? A so-called meta-analysis, a study that looks at several different studies, published in 2018 in “Depression and Anxiety” indicates that 45 minutes of moderate-intensive aerobic exercise three times a week gives an antidepressant effect that may be equivalent to prescribed medications. Moderate aerobic exercise can be a brisk walk, jogging, dancing, or a bike ride. This type of exercise contributes to the formation of dopamine, endorphins and the “feel good” hormone serotonin, all of which have an immediate positive effect on a person’s mental well-being. At the same time, substances are produced that have a long-term strengthening effect on the brain. It’s been observed that people with depression have a smaller hippocampus, an area in the brain that’s linked to memory and mood. Regular exercise has been shown to increase the size of the hippocampus. Antidepressant drugs have proven to have the same effect. Regular exercise increases the blood flow in the hippocampus and the levels of the brain’s “fertiliser” BDNF (Brain-Derived Neurotrophic Factor). BDNF protects our brain cells, increases communication between them, and contributes to the formation of new brain cells. These factors are thought to contribute to the fact that exercise helps to relieve the symptoms of depression.
Exercising regularly is one of the most valuable investments you can make to combat mental illness. Long-term thinking is key, as the benefits come with time, in regards to both your mood and sleep. Studies have been completed over the course of 8 to 12 weeks. With the rates of depression increasing, and many now at risk of developing the disease at some point in their lives, the importance of regular exercise as a preventative measure is paramount. A routine consisting of moderate-intense aerobic exercise three times a week for 45 minutes is considered optimal. If this feels like a stretch, it’s good to remember that any exercise is important and can be a great way to start and work towards gradually building up your exercise routine. Moreover a study in The British Medical Journal, showed that as little as 15 minutes, three times a week, had a preventive effect on depressive symptoms.
My advice:
A regular exercise routine is one of the most important investments you can make for improving your well-being and counteracting mental illness. By prioritising exercise and becoming self-motivated, we both boost our well-being and prevent the development of mental illness in the future. Moreover, it provides a multitude of health benefits in return. Find a form of exercise you enjoy, individually or in a group, so that it’s easier to maintain this routine in the long-term. Keep in mind that even shorter periods of exercise have a beneficial effect and are still better than nothing. Be patient, as the effects can be gradual. If you’re taking antidepressants today, you should always consult your doctor before making any dosage changes.
