Exercise, not just for physical strengthening

Zhao, J. L., Jiang, W. T., Wang, X., Cai, Z. D., Liu, Z. H., & Liu, G. R. (2020). Exercise, brain plasticity, and depression. CNS neuroscience & therapeutics, 26(9), 885–895. https://doi.org/10.1111/cns.13385

What disease is predicted to be the most common illness in the world by 2030? Depression. Depression, a prevalent mental disorder with approximately 5% of the adult population suffering from it, is marked by symptoms of increased anger, anxiety, guilt, and hopelessness. In terms of the brain, depression is associated with a reduction in the volume of specific regions of the brain, such as the hippocampus, responsible for learning and emotion, and white matter, which helps the body process information. 

Common treatments for depression include medication and therapy. Studies have demonstrated therapy’s benefit in the long-run, where patients report a significant improvement in well-being and a decrease in symptoms. When it comes to medication, however, side effects like addiction cause significant burden to patients. This fact, coupled with the expensive fees, makes drug therapy non satisfactory. Besides medication and therapy, there may be another treatment option: exercise.

Observational studies have found that physical activity makes people less prone to developing depression while improving cognitive function. In addition, cardiopulmonary endurance may play a role in mediating depression risk, as people who have less endurance are at a higher risk of developing depression. Physical activity can also decrease the risk of disability, preventing the prognosis of physical dysfunction such as sclerosis and Parkinson’s. Yet, physical activity can be broken down into specific sub-groups, each one with their own benefits. 

Aerobic exercise is marked on aerobic metabolism, or the requirement of oxygen to convert glucose into energy. Examples of aerobic exercise include biking, running, walking, and swimming. On a neurological level, aerobic exercise can affect the concentration of certain chemicals in the brain. A specific overarching branch of these chemicals, called monoamine neurotransmitters, experience a rapid decrease in those with depression. You might have heard of serotonin, a monoamine neurotransmitter whose low levels are linked to depression. During aerobic exercise, that set of neurotransmitters experience an increase, restoring normal levels in the brain. Typically, serotonin levels would be restored through a selective serotonin reuptake inhibitor, or an SSRI. This is a type of antidepressant that is commonly prescribed to those with depression, and functions by increasing the levels of serotonin in the brain. Yet, researchers have shown that aerobic exercise may provide a greater extent of benefits than antidepressants. In a controlled study where long-term aerobic exercise was compared against antidepressants, long-term aerobic exercise came out on top in preventing depressive symptoms. 

Another form of physical activity is resistance exercise, or strength training, where muscles go against resistance to increase muscle strength and volume. In general, resistance exercises can delay muscle degeneration, reduce age-related fractures, and alleviate anxiety. In a study where resistance exercises were given to a group of women diagnosed with depression, their symptoms decreased significantly over the course of 30 weeks. This antidepressant effect offered by strength training is also linked to monoamine neurotransmitters, just like aerobic exercise. In a study where college students were instructed to perform a series of resistance exercises, researchers discovered that their neurotransmitter levels increased. In addition, certain hormones associated with causing depression decreased in concentration within the blood.

To conclude, it seems that exercise plays a crucial role in preventing the development of exercise. Getting your steps in daily is essential, not just for your physical health, but also your mental health!

Citations:

Contreras-Osorio, F., Ramirez-Campillo, R., Cerda-Vega, E., Campos-Jara, R., Martínez-Salazar, C., Reigal, R. E., Hernández-Mendo, A., Carneiro, L., & Campos-Jara, C. (2022). Effects of Physical Exercise on Executive Function in Adults with Depression: A Systematic Review and Meta-Analysis. International journal of environmental research and public health, 19(22), 15270. https://doi.org/10.3390/ijerph192215270

Trifu, S. C., Trifu, A. C., Aluaş, E., Tătaru, M. A., & Costea, R. V. (2020). Brain changes in depression. Romanian journal of morphology and embryology = Revue roumaine de morphologie et embryologie, 61(2), 361–370. https://doi.org/10.47162/RJME.61.2.06

Depression and Bipolar Support Alliance: “Psychotherapy: How it works and how it can help.”