What is the effect of exercise in reducing stress, anxiety and depression?

Researchers know that exercise can reduce stress and improve symptoms of anxiety and depression, but they don't fully understand why. It is not clear exactly how exercise boosts mood and induces relaxation, however some evidence on the relationship between exercise and stress suggests that physical activity increases resilience and makes a person better equipped to deal with challenging situations. Exercise recommendations for stress reduction are similar to those for improving general health: 150 minutes of moderate aerobic activity per week, such as brisk walking, jogging, and bicycling.

BingMag.com What is the effect of exercise in reducing stress, anxiety and depression?

Researchers know that exercise can reduce stress and improve symptoms of anxiety and depression, but they don't fully understand why. It is not clear exactly how exercise boosts mood and induces relaxation, however some evidence on the relationship between exercise and stress suggests that physical activity increases resilience and makes a person better equipped to deal with challenging situations. Exercise recommendations for stress reduction are similar to those for improving general health: 150 minutes of moderate aerobic activity per week, such as brisk walking, jogging, and bicycling.

To learn more about the effects of exercise on mood, its potential side effects, and the right exercises to improve mental health, read this article from DigiCala Mag until the end.

How does exercise reduce stress?

These days, researchers are studying the mechanisms and reasons for reducing stress with exercise, and they have succeeded in achieving two main theories:

1. Exercise increases resilience

BingMag.com What is the effect of exercise in reducing stress, anxiety and depression?

One theory is that physical activity increases emotional resilience to stress. . In a study of 111 participants, researchers compared the effects of a stressful task with non-stressful tasks and analyzed the differences between those who exercised regularly and those who were sedentary.

The results showed that stress has less effect on mood in people who exercise regularly, but can affect mood more in sedentary people. This finding suggests that regular exercise increases resilience and helps people cope with difficult situations.

However, it is important to note that many factors may influence the relationship between exercise and exercise. and stress have an effect. For example, a person who cannot exercise due to a chronic illness and is forced to lead a sedentary lifestyle may experience more stress in general. On the other hand, less stress reduces the possibility of some problems. Research shows that 75 to 90 percent of medical visits are related to stress-related problems, such as:

  • Cardiovascular disease
  • Obesity
  • Diabetes
  • Sleep disorders
  • Headache
  • Immune system suppression
  • Neck and back pain

2. Exercise acts as a break in stressful factors

BingMag.com What is the effect of exercise in reducing stress, anxiety and depression?

Another theory is the time-out hypothesis. Or it is called a short break. According to this hypothesis, sometimes a work break and temporarily separating a person from a stressful environment can restore peace to him. For example, a person may be able to reduce his stress level at work by taking a brisk walk during lunch hour.

Researchers in an old study conducted in 1998, the time-out hypothesis investigated in a small group of women suffering from anxiety and concluded that exercise reduces the level of anxiety.

In another study that was conducted on high school students in 2021 Similar findings were obtained. In this study, researchers found that 10 minutes of exercise during the high-stress week of the exam reduced stress levels and improved cognitive performance.

How to exercise to be less stressed?

More Studies examining the effects of exercise for stress reduction have focused on aerobic activity. This does not mean that other exercises, such as weight training, are not effective; These types of exercise have only been studied less.

In general, it is recommended that you do 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise during the week. People who experience work-related stress can break up their daily exercise into shorter sessions. For example, exercise before starting work, during your lunch break, or after work.

Many activities fall under the category of aerobic exercise, but the American Heart Association (AHA) recommends brisk walking. You can choose another activity that you enjoy according to your interests, such as swimming, cycling, gardening, etc.

Effect of exercise on anxiety and depression

BingMag.com What is the effect of exercise in reducing stress, anxiety and depression?

Although the benefits of exercise for physical health have been explored in many studies, the connection between exercise and mental health is often overlooked. Studies show that exercise helps prevent mental health problems before they start and improves the symptoms of many existing mental illnesses, such as anxiety and depression. For this reason, sometimes experts recommend exercise as part of the treatment plan when treating mental health problems.

Anxiety

A group of researchers reviewed studies that examined the effects of exercise on anxiety and concluded that physical activity can significantly reduce anxiety symptoms and can even improve symptoms of other mental health problems. These researchers stated that exercise may help treat anxiety disorders through a range of benefits.

Depression

A review of studies examining the link between exercise and depression suggests that for some people, physical activity can be as effective as other first-line treatments for depression and improve overall well-being. Although exercise is not considered a suitable substitute for drugs and other treatment methods in many people, it can be a useful supplement to existing treatment programs.

Possible risks of exercise

Evidence shows that exercising It usually does not cause any problems and is safe for most people. However, it may lead to the following problems in some situations:

  • Injuries and injuries that mostly involve bones, muscles and tendons
  • Dehydration
  • li>
  • Overheating
  • Heart attacks that rarely happen

To reduce the risks of exercise and have a safe physical activity be, remember the following recommendations:

Choose physical activity according to your fitness level

BingMag.com What is the effect of exercise in reducing stress, anxiety and depression?

Activities such as walking, gardening and using a stationary bike are less likely to cause injury, while running and contact sports are more likely to cause injury.

Start exercise slowly and then gradually increase the intensity. And how long

Remember that exercise should be fun to help improve your mood. Therefore, you should not overdo it and challenge yourself with heavy activities from the beginning.

If you start doing heavy sports too quickly, you are more likely to get injured. You should gradually increase the duration and intensity of exercise, and if you have any questions, consult your doctor or trainer.

Using suitable sports equipment

For some activities Wearing safety gear such as a hat and goggles is essential to help prevent injury.

Choosing safe environments to exercise

If you live in a hot climate, it is best in the morning. Exercise early or in the evening when the temperature is lower and the air is cooler. In addition, avoid exercising in high-traffic areas to avoid accidents.

Consult your doctor

If you have no history of exercising and want to start exercising, you should Call a doctor. This is especially important for those who are sick. Your medical history, current illnesses, and medications you take all affect your ability to exercise. The doctor can provide useful advice regarding the amount and type of exercise according to your condition. In addition, if you feel pain or are injured during exercise, you should see a doctor.

Final Word

Researchers believe that there is a connection between exercise and mental health. and physical activity can reduce the level of stress and improve the symptoms of anxiety and depression by improving resilience and separating the person from the stressful factor. See it, you have to be patient. It is normal for your motivation to change at different stages or for your enthusiasm to decrease over time. Changing your exercise routine and finding new exercise options can help boost motivation.

Although exercising is safe for most people, it can cause injury in some situations. If you have no history of exercising or if you have a certain disease, it is better to talk to your doctor before starting it.

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Source: medicalnewstoday

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