06 Exercise and depression

" Mens sana in corpore sano"
(A sound mind in a sound body)


  1. Worldwide, 350 million people suffer from depression.
  2. Common symptoms include a depressed mood, and feelings of sadness, fatigue, sleep disruption, changes in appetite and body weight, reduced interest in life events, hopelessness, and suicide. 
  3. Major risk factors include female gender, physical inactivity, family history, stress social isolation and a chronic health condition.  
  4. The greater involvement in regular exercise, the less is the risk for clinical depression. 
  5. Exercise is an all-natural treatment to fight depression
  6. Regular exercise can boost your mood if you have depression, and it's especially useful for people with mild to moderate depression.
  7. Exercising starts a biological cascade of events that results in many health benefits, such as protecting against heart disease and diabetes, improving sleep, and lowering blood pressure. High-intensity exercise releases the body's feel-good chemicals called endorphins, resulting in the "runner's high" that joggers report.
  8. Sustained low-intensity exercise over time, spurs the release of proteins called neurotrophic or growth factors, which cause nerve cells to grow and make new connections. The improvement in brain function makes one feel better.
  9. Exercise works by releasing feel-good endorphins, natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals that can enhance sense of well-being
  10. Just two aerobic exercise sessions per week, of 20 to 30 minutes, can dramatically reduce depression and tension scores in both men and women after the 12 week intervention. 
  11. Physical exercise programme during pregnancy decreases perinatal depression risk - http://dx.doi.org/10.1136/bjsports-2017-098926
  12. In people who are depressed, neuroscientists have noticed that the hippocampus in the brain—the region that helps regulate mood—is smaller. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression
  13. Exercise augmentation to pharmacotherapy is feasible for depressed younger and older adults and may have neural benefits in a core brain region implicated in depression.  https://doi.org/10.1016/j.jagp.2019.01.012

Comments

Post a Comment

Popular posts from this blog

Running an aid station in the Heart of the Forest.

Image
Volunteers are the Heart of any event, the message on WhatsApp read. For someone like me who thrives on adventure, uncertainty, organizing, and being in the great outdoors, this is an opportunity to satisfy my soul while assisting my friends who are the organizers of The Eastern Trail Series - Happy Forest run. The event took place in Kondapalli forest, a vast 33,000-acre expanse nestled in the Eastern Ghats. The dedicated organizing team had diligently placed signboards and cleared the trail the day before. It was then our turn, as volunteers, to take on the most critical task: managing an aid station deep within the heart of the forest. Our responsibility was to operate this vital aid station, located in the very midst of the forest. We embarked on a journey, driving deep into the woods, carrying an array of water containers, refreshments, a first-aid kit, tents, and prepared to spend the night. We inquired with local residents for the most accessible route into the forest. Their ama...
Read more

INTO THE LIFE

Image
If living is what you call a Life, you must read this. Because this place is all LIFE. I was intimated about the trip 5 days prior. My pockets were empty out of money but were full of determination and desperation to go. I had started thinking of ways and decided to sell things on OLX. I had uploaded ancient coins, a vintage reel camera, a cycle pump and a path detecting robot vehicle I had made during our final semester project.  I was running out of time and sold none of the above. I was afraid but deep inside I strongly wanted to go. Fortunately, on the very last day I got calls from olx buyers and sold everything on a single day. Then I got my bike serviced and packed all the stuff.  Then I was informed to get a MTB to enjoy off-roading. Again I started searching for alternatives. Phoned one of my friend, took his mtb and getting it serviced would have costed me a brand new bike. So I got the damaged pedal welded without actually replacing it, fixed disk brakes on my o...
Read more

Bike Packing Trip To #BHADRACHALAM

Image
What could possibly be more blissful than a long bike-packing trip?  We had planned this ride with the intention of making the last days of college much more memorable. I am Krishna kanth along with my buddy and brother- in-arms,  Samanyu. Prior to the trip, we hadn't the slightest idea that the place would turn out to be so stunning. BHADRACHALAM, the place gave us what we wanted-- PLEASURE.  With neither a bungee strap nor a packing bag, we made it all the way with only a fold-able travel bag and an elastic rope. Though we always carried Rear Lights, Front Lights, Extra Batteries, Puncture Kit, Salt Capsules, Wet Wipes, Chargers,  Helmets and Reflective Vests, we decided to add two pairs of Night Wear and Casuals to the list. After airing up our tyres, cleaning our chains and dusting off the frame, we finally started.  We had 220 kilometers to cover. About 50 kilometers from the start point, we pulled to a halt at a place called Kondapalli. T...
Read more