Scientific studies published in the American Journal of Psychiatry concluded that engaging in physical activity of any intensity, for at least one hour each week, could prevent 12 percent of future cases of depression.
Plenty of research has also shown that exercise significantly improves symptoms of depression and quality of life, when used as an add-on to standard treatment for depression.
Sanam Hafeez, a neuropsychologist in New York, confirms that exercising for at least 30 minutes, 3 to 5 days a week, contributes to a significant reduction in symptoms of depression.
Hafeez adds, “For people with depression, it may be difficult for them to exercise, so we usually recommend starting with five minutes a day of walking, or any form of movement, and when the person becomes well, he will start looking forward to these breaks in his day.” and enjoy it more and more.
Among the best exercises that are recommended to be practiced to relieve anxiety and depression are as follows:
Get a healthy dose of sunlight
To cope with cases of seasonal affective disorder, during the dark and cold months, psychiatrists advise choosing any outdoor activity, suitable for individuals in the open air, and exposure to sunlight, because it works to increase serotonin in the brain that supports the mood, even through the practice of some simple activities, Like gardening, washing cars, or playing with kids or pets.
Walking regularly helps relieve anxiety
Walking helps relieve stress, relieve symptoms of anxiety and promote positive thoughts, and it is not necessary to walk for a long time, as studies show that walking for 15 minutes a day can reduce the risk of depression by 26 percent.
Boost your mood by running
Running is one of the most intense aerobic exercises for mental health and antidepressant, as our brains are filled with endorphins that improve our mood.
Studies also report that consistent running can improve sleep quality, which is essential for reducing symptoms of anxiety and depression.
Build your strength by lifting some weights
According to medical studies, adults who exercise with weights are less likely to suffer from depression. In strength training, it is not required to go to the gym to lift weights, as muscles can easily be built using free weights and resistance bands.
Do oriental antidepressant sports
Experts believe that practicing yoga and tai chi are among the best exercises for promoting mental health, because focusing on breathing can eliminate bad mental health habits, such as overthinking and negative thinking.
Controlled breathing activates the parasympathetic nervous system, which puts us in a relaxed state, by lowering our heart rate and blood pressure.
These slow, gentle practices, in a group environment, also help reduce stress and relieve symptoms of depression.
Try the dance option
Dancing is another option, which can reduce the level of anxiety significantly and effectively, and it has become easy to do virtual dance lessons at home.
However, synchronized or choreographed group dancing, such as a Zumba class, may help to have more social interactions, connect with others, and feel comfortable.
Get rid of anxiety by jumping
Bouncing and jumping exercises are recommended by experts, as they increase blood flow to the muscles, loosen up tense muscles and relax the whole body.
Jumping on a mini trampoline is recommended, as it is an easy and fun way to exercise the cardiovascular system, without tiring the joints, and to provide the brain with oxygen and the flow of neurochemicals that give us a feeling of happiness.
