Healthwatch by Shyft

Finding advice to build healthy habits?
Leave your details & our team will help you set up a consult
Vaishali Khanna

Habit Coach | 13 Yrs. of experience

Enter your details

The endorphin effect: How exercise can transform your mental health

The endorphin effect: How exercise can transform your mental health
Content
Content

Exercise is not just essential for maintaining physical health but also plays a crucial role in mental health, particularly when it comes to depression. Depression is a widespread mental illness that affects more than 264 million people worldwide. Exercise has proven to be an effective treatment for depression, with numerous studies highlighting the positive impact of physical activity on depression. In this blog, we will discuss the different types of exercises that can help manage depression and improve overall well-being.

How does exercise help mental health?

Engaging in physical activity can have a positive impact on mental health by releasing endorphins, which are chemicals in the brain that act as natural painkillers and reduce stress and anxiety levels. Endorphins improve mood and reduce pain perception, making them an effective treatment for depression.

Exercise also helps to reduce the levels of the stress hormone cortisol, which can contribute to feelings of anxiety and depression. Furthermore, physical activity can improve self-esteem, boost energy levels, and enhance sleep quality, all of which are essential factors for maintaining good mental health.

Here are the top 6 workout forms that can help you battle depression

  1. Aerobic Exercises

Aerobic exercises are any physical activity that increases heart rate and breathing. Running, cycling, swimming, and brisk walking are examples of aerobic exercises. These exercises stimulate the production of endorphins, which are known as the ‘feel-good’ hormones. A study published in the American Journal of Preventive Medicine found that people who engaged in the regular aerobic exercise had a 47% lower risk of developing depression.

  1. Resistance Training

Resistance training involves using weights, machines, or resistance bands to work against gravity. These exercises help build muscle mass, increase strength, and improve bone density. Resistance training has been shown to have a positive impact on depression. A study published in the Journal of Clinical Psychiatry found that 12 weeks of resistance training significantly reduced depressive symptoms in adults with major depression.

  1. Yoga

Yoga is a form of exercise that involves a combination of physical postures, breathing techniques, and meditation. Yoga is effective in reducing symptoms of depression. A study published in the Journal of Alternative and Complementary Medicine found that eight weeks of yoga significantly reduced symptoms of depression in women.

  1. Tai Chi

Tai Chi is a low-impact exercise that involves slow, flowing movements and deep breathing. Tai Chi is an effective treatment for depression. A study published in the Journal of Clinical Psychology found that people with depression who practised Tai Chi had a significant reduction in symptoms of depression.

  1. Dancing

Dancing is a fun and engaging way to get exercise and improve mental health. Dancing has been found to improve mood and reduce symptoms of depression. A study published in the Journal of Psychiatric and Mental Health Nursing found that people with depression who participated in dancing had a significant reduction in depressive symptoms.

  1. Mindful Movement Practices

Mindful movement practices such as Qigong, Pilates, and Feldenkrais are gentle exercises that focus on body awareness, breathing, and relaxation. These exercises are effective in reducing symptoms of depression. A study published in the Journal of Alternative and Complementary Medicine found that 12 weeks of Qigong significantly reduced symptoms of depression in adults.

Takeaway

Regular exercise can be an effective treatment for depression. A combination of aerobic exercise, resistance training, yoga, Tai Chi, dancing, and mindful movement practices can have a positive impact on mental health. If you are experiencing symptoms of depression, it is essential to seek professional help. A mental health professional can guide the developing of a treatment plan that incorporates exercise as a part of the overall management strategy.


Author:
Abhilasha Mangla

Abhilasha Mangla

linkedin
Yoga, Breathwork, Meditation
With over a decade of experience in teaching yoga, meditation, and breathing practices, Abhilasha is deeply committed to helping people find balance and well-being. She has explored various practices, including dance, body movement, hatha, and ashtanga yoga, to better understand the body. Furthermore, she has delved into various mindfulness practices to deepen her comprehension of meditation and its transformative effects. read more

Over 20,000 customers have reduced their symptoms and improved their health by consulting Shyft's Clinical Nutritionists. When are you starting?

READ MORE ON :

Article By:

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

From Darkness to Light: Using Positive Psychology to Manage Depression

Depression affects millions of people worldwide, making it a significant public health concern. The World Health Organization estimates that depression is the leading cause of disability globally, affecting over 264 million people. While there are various treatment options available, including medication and therapy, there is a growing body of evidence that suggests positive psychology can help individuals build resilience and manage symptoms of depression. In this blog, we explore the role of positive psychology in managing depression and mental health,… Read more

From Darkness to Light: Using Positive Psychology to Manage Depression

From Darkness to Light: Using Positive Psychology to Manage Depression

Depression affects millions of people worldwide, making it a significant public health concern. The World Health Organization estimates that depression is the leading cause of disability globally, affecting over 264 million people. While there are various treatment options available, including medication and therapy, there is a growing body of evidence that suggests positive psychology can help individuals build resilience and manage symptoms of depression. In this blog, we explore the role of positive psychology in managing depression and mental health,…

book

3 minutes

|

calendar

06 Apr 2023

Spotting the Signs of Depression: How to Get the Help You Need

Depression affects an estimated 264 million people worldwide. Yes, you read that right. Depression is a serious mental health condition that can affect people of all ages, races, and socioeconomic backgrounds. While it is normal to experience feelings of sadness and low mood from time to time, depression is more than just feeling down. It is a complex mental health condition that can affect every aspect of a person's life. Recognizing the signs and symptoms of depression is crucial to… Read more

Editor’s pick

Spotting the Signs of Depression: How to Get the Help You Need

Spotting the Signs of Depression: How to Get the Help You Need

Depression affects an estimated 264 million people worldwide. Yes, you read that right. Depression is a serious mental health condition that can affect people of all ages, races, and socioeconomic backgrounds. While it is normal to experience feelings of sadness and low mood from time to time, depression is more than just feeling down. It is a complex mental health condition that can affect every aspect of a person's life. Recognizing the signs and symptoms of depression is crucial to…

book

3 minutes

|

calendar

13 Aug 2023

Editor’s pick

The Power of Food: How Your Plate Can Prevent and Manage Depression

Depression is a common mental health disorder that affects millions of people worldwide. While there are various treatment options available, the link between nutrition and mental health is often overlooked. In recent years, several studies have found a strong connection between diet and mental health. In this blog, we will explore the science behind the link between nutrition and mental health. What is the link between nutrition and mental health? Nutrition plays a crucial role in maintaining good mental health.… Read more

Most read

The Power of Food: How Your Plate Can Prevent and Manage Depression

The Power of Food: How Your Plate Can Prevent and Manage Depression

Depression is a common mental health disorder that affects millions of people worldwide. While there are various treatment options available, the link between nutrition and mental health is often overlooked. In recent years, several studies have found a strong connection between diet and mental health. In this blog, we will explore the science behind the link between nutrition and mental health. What is the link between nutrition and mental health? Nutrition plays a crucial role in maintaining good mental health.…

book

4 minutes

|

calendar

25 May 2023

Most read

The Unseen Link: A Closer Look at How Other Mental Health Conditions Contribute to Depression

Depression is a common mental health condition that affects millions of people worldwide. It can be caused by a variety of factors, including genetics, environmental factors, and other mental health conditions. In this blog, we will discuss the different types of mental health conditions that can contribute to depression. What is Depression? Depression is a mood disorder that affects how you feel, think, and behave. It can cause a variety of symptoms, including feeling sad, empty, or hopeless, losing interest… Read more

Most read

The Unseen Link: A Closer Look at How Other Mental Health Conditions Contribute to Depression

The Unseen Link: A Closer Look at How Other Mental Health Conditions Contribute to Depression

Depression is a common mental health condition that affects millions of people worldwide. It can be caused by a variety of factors, including genetics, environmental factors, and other mental health conditions. In this blog, we will discuss the different types of mental health conditions that can contribute to depression. What is Depression? Depression is a mood disorder that affects how you feel, think, and behave. It can cause a variety of symptoms, including feeling sad, empty, or hopeless, losing interest…

book

4 minutes

|

calendar

06 Apr 2023

Most read

Checkout some healthy recipes that taste good, approved by our nutritionists

View all
Understanding Metabolism

Khaman Dhokla

A fluffy, savory Gujarati delicacy made with chickpea flour, known for its soft texture and tangy flavor.

5 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Jeera Dal

A comforting combination of yellow lentils with the aromatic flavors of cumin.

11 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Dal Palak

A comforting combination of hearty lentils, vibrant spinach, and aromatic spices - a cozy winter delight!

10 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Chicken Oats Soup

A savory, hearty treat for the whole family.

5 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Fish Lettuce Wraps

A nutritious combination of fish & vegetables loved across ages.

7 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Fish Kebab

Creamy, tangy, and spicy fish grilled to perfection!

10 INGREDIENTS

|

45 MINS.

View all