In today’s stressful world, it’s not surprising that many people struggle with depression and anxiety, which decrease quality of life and lead to hospitalization and even suicide. Although mental illness doesn’t always command the same attention as a physical disease, it certainly is just as debatable and serious.
In India, the national mental health survey 2015-16 reveals that nearly 15% of adults need active intervention for one or more mental health issues and one in 20 Indians suffer from it.
(SOURCE: WORLD HEALTH ORGANISATION)
India a study reported in WHO, conducted for the NCMH (NATIONAL CARE OF MEDICAL HEALTH), India is facing a serious health crisis, with an estimates 56 million people suffering from depression and 38 million from anxiety disorders.
So now the point is what should one do to overcome from this, several treatments exist for depression and anxiety that can help control symptoms and maintain a better quality of life, among them: counseling, psychotherapy, cognitive behavior therapy, medication, exercise and other. In fact, exercise is one of the most accessible and least expensive treatment to adopt, and research indicates that exercise is very effective in reducing depression and anxiety.
HOW EXERCISE HELPS
Depression and anxiety mainly caused by an imbalance of neurotransmitters, hormones, genes, temperament and life’s stress. These neurotransmitters play a role in depression and anxiety.
- Acetylcholine – Enhances memory and effects learning recall
- Serotonin – Regulates sleep, appetite and moods, and inhibits pain
- Norepinephrine – Constricts blood vessels, and may trigger anxiety and be involved in some types of depression
- Dopamine – Influence motivation and impact how a person perceives reality
- Gamma-aminobutyric acid – Acts as an inhibitor neurotransmitter, and can help control anxiety
When you take medication regarding depression and anxiety, those medications just help you in balance these neurotransmitters.
And exercise stimulates the release of these feel-good hormones, with particularly designed programs which enhance the sense of well-being.
Exercise also serves as a stress release and an escape or distraction from depression or anxiety, which can moderate symptoms.
Regular exercise offers many other benefits such as:
1. Improve overall health.
2. Boost energy
3. Increase self-confidence
4. Enhance self-efficacy
5. Offer social interaction
6. Encourage healthy choices
7. Reduce stress
8. Improve memory
9. Enhance sleep
10. Strengthen the immune system
Although people with mood disorders may initial dread exercise, ultimately with all benefits it confers, so the main goal is to make exercise your lifelong habit.
For best result aim for 3-4 sessions per week ideally for 15-60 minutes, at a moderate to vigorous intensity as tolerated. If you need motivation, consider finding a workout partner who can motivate you or try group classes, even you can appoint a personal trainer who can provide guidance and a consistence schedule with working on your exercise techniques, and by this, you build a routine for yourself.
There are no right or wrong workouts cardio, strength-training, yoga and Pilates all offer advantage and in starting its less about modality and more regarding your consistency.
Even if you don’t have depression or anxiety, start working it builds character working as therapy, add discipline to your life.
If you are bored with gym schedules then change it, go for outdoor workouts start calisthenics, gymnastic, movements but keep doing the physical activity it will add more value to your life.
In the latest WHO study by 2020 depression going to be the first health problem worldwide and second will be heart-related problems. And minimum 15 to 60 minutes of exercise can save you from this.
(SOURCES: WHO & OCTANE )