Maximising mental health through exercise
In the midst of life's challenges, mid-life athletes have a secret weapon against depression: exercise. Recent research, published in the BMJ, delved into the optimal dose and modality of exercise for treating major depressive disorder, shedding light on how we can leverage our athletic pursuits to enhance our mental health.
Aim of the research
The study's aim was clear: to uncover how different types and intensities of exercise can combat depression. The verdict? Exercise isn't just good for the body; it's also a boost for the mind, enhancing mood and reducing symptoms of depression through the release of endorphins, improving neurotransmitter function, and fostering a sense of achievement.
How Exercise Helps Depression
Exercise offers a multifaceted approach to combating depression. It helps alleviate depression through various mechanisms. Physiologically, it increases the release of endorphins and neurotransmitters like serotonin and dopamine, which are linked to mood regulation and pleasure, thereby reducing depression symptoms. It also reduces inflammation and changes brain plasticity, improving brain function and stress resilience. In addition to the physiological elements there is also the combination of non physiological mechanisms, including social interaction, mindfulness, increased self-efficacy, immersion in green spaces, neurobiological effects, and acute positive affect. These factors work synergistically to reduce depressive symptoms and improve overall mental well-being.
Best Exercises and Intensity
According to the research findings, the most effective exercises for treating depression include walking or jogging, yoga, strength training, mixed aerobic exercises, and tai chi or qigong. The intensity of exercise prescribed was found to be proportional to the benefits, with vigorous activity showing better results. Strength training and yoga emerged as particularly well-tolerated and effective modalities for combating depression.
Recommendations for Midlife Athletes
Incorporate a variety of exercises: Mix up your routine with a combination of aerobic exercises, strength training, and mind-body practices like yoga or tai chi to reap the full benefits of exercise for mental health.
Embrace intensity: Challenge yourself with vigorous workouts to maximise the antidepressant effects of exercise. Intensity also helps develop and maintain a healthy VO2 max
Prioritise consistency: Aim for regular exercise sessions to establish a sustainable routine that supports your mental well-being.
Seek social support: Consider engaging in group exercise or structured programs to enhance social interaction and motivation.
Listen to your body: Tailor your exercise regimen to your preferences and constraints, ensuring a personalised approach that suits your individual needs.
Exercise isn't just about physical health; it's a critical component of mental well-being. As midlife athletes, we have a unique opportunity to harness the transformative power of exercise to maximise our mental health.