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Neurochemical mechanisms of exercise in depression
Physical exercise activates key neurochemical processes that contribute to improving mood in people with depression. These reactions include the release of substances that provide well-being.
In addition, it regulates neurotransmitters that are essential in emotional control, facilitating a brain chemical balance that is usually altered in depressive disorders.
These mechanisms explain why physical activity is a valuable complement in the treatment of depression, promoting positive changes in the brain and emotional state.
Release of endorphins and feelings of well-being
During exercise, endorphins, known as pleasure hormones, are released, which generate feelings of well-being and relieve physical and emotional pain.
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These substances act as natural analgesics, improving mood and reducing symptoms associated with stress and depression immediately.
The increase in endorphins contributes to people experiencing a feeling of euphoria or lust from the runner, which contributes to the positive perception of physical exercise.
Increase in key neurotransmitters: dopamine, serotonin and norepinephrine
Physical activity promotes the production and release of vital neurotransmitters such as dopamine, serotonin and norepinephrine, essential for regulating mood.
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These chemicals are usually unbalanced in depression, so their increase improves neuronal communication and emotional stability in a lasting way.
Moderate exercise reinforces the transmission of these substances, which increases motivation, energy and reduces the feeling of sadness or apathy characteristic of this disease.
Types of physical activity and their benefits
Physical exercise presents various modalities that provide specific benefits to combat depression, adjusting to the abilities and preferences of each person.
Understanding the different types of activity allows you to select the most appropriate one to achieve sustained emotional and physical improvement over time.
Each modality stimulates particular mechanisms in the body and mind, contributing to a comprehensive and effective treatment.
Moderate aerobic exercise: walking, running and yoga
Activities such as walking, running, and yoga are examples of moderate aerobic exercise, which raises your heart rate without excessive fatigue.
This type of exercise promotes the progressive release of endorphins, promoting a lasting feeling of well-being and improving the quality of sleep.
Additionally, these practices combine movement with controlled breathing and relaxation, essential for reducing anxiety and stress associated with depression.
Strength training and its emotional impact
Weight or resistance training strengthens muscles and also positively influences emotional state, generating confidence and self-esteem.
Improving body strength helps people feel more capable and motivated, which counteracts the feeling of worthlessness common in depression.
In addition, physical effort releases neurochemicals that regulate mood, giving a feeling of achievement after each session.
Reduction of brain inflammation and improvement of motivation
Regular exercise helps reduce brain inflammation, a factor that has been closely linked to depression.
By reducing this inflammation, neuronal communication is improved and the production of neurotransmitters that increase motivation and energy is increased.
These neurobiological changes make it easier for people to initiate and maintain activities that improve their emotional and physical quality of life.
Psychological impact of exercise on depression
Physical exercise acts as an effective tool to relieve depressive symptoms through its impact on psychological processes. Helps modify negative thought patterns common in depression.
In addition, it promotes the construction of a positive personal image and promotes healthy social relationships, which contributes to improving the emotional state globally.
These benefits make physical activity key to optimizing conventional treatments and improving the quality of life of people with depression.
Distraction and distancing from negative thoughts
Performing physical exercise offers an effective distraction, keeping the mind away from rumination and negative thoughts typical of depression.
This cognitive shift allows us to reduce the intensity and frequency of depressive ideas, favoring a more balanced and positive perception.
Likewise, focusing on movement and breathing during activity helps focus attention on the present, reducing anxiety and stress.
Improved personal confidence and goal setting
Achieving goals related to physical activity increases self-confidence, essential to combat feelings of worthlessness or low self-esteem.
Exercise generates a sense of constant achievement that motivates setting new goals, strengthening self-confidence and self-worth.
This process contributes to emotional recovery by encouraging perseverance, discipline and a feeling of control over one's life.
Enhancement of social interaction and emotional state
Participating in group physical activities favors social interaction, a key element to improve mood and counteract the isolation typical of depression.
Socialization during exercise generates emotional support, reinforces feelings of belonging and stimulates the release of neurotransmitters related to well-being.
Thus, exercise not only improves physical condition but also enhances social networks, promoting better mental and emotional health.
Exercise as a complementary treatment in depression
Numerous scientific studies support the use of physical exercise as an effective supplement to treat mild and moderate depression. It is an accessible and low-cost option.
Exercise helps improve mood, relieves depressive symptoms, and can enhance the results of conventional therapies such as psychotherapy and medication.
Incorporating physical activity as an integral part of treatment in primary care contributes to a more complete approach and improves the patient's quality of life.
Scientific evidence of exercise in mild and moderate cases
Evidence shows that both aerobic and anaerobic exercises significantly reduce depressive symptoms in mild and moderate cases.
These benefits are observed in various populations, with exercise being a safe and effective therapeutic alternative when combined with other interventions.
In addition, exercise allows better management of stress and anxiety, factors that commonly accompany depression, making treatment more comprehensive.
Low to moderate intensity exercise and therapeutic benefits
It is not necessary to perform intense exercises to obtain improvements; Low to moderate intensity activities already offer protective effects against depression.
These practices promote the release of neurotransmitters and endorphins, promote motivation and contribute to a better emotional state in a sustainable way.
Regularity and adherence to a moderate exercise routine can provide lasting benefits without risks associated with excessive physical exertion.
