Exercise improves mood, but depression weakens motivation to move. How to break out of this “vicious circle”?

It is now known as physical activity you represent a valid strategy not only to preserve physical health but also for Cultivate mental well-being. Recent studies have even shown how physical exercise can be considered a valid help by complement standard treatments in the case of depressive disorders.

The issue is particularly complex, however. While it is true that physical activity improves mood, on the other hand we cannot forget that one of the typical symptoms of depression and the lack of motivation, which can also be an obstacle to physical exercise. So how can we get out of this “vicious circle”? An article published on Psychology Today that has collected some of the most important conclusions which science has arrived at to date by investigating the relationship between physical activity and mental health.

Depression and physical activity: the studies

One 2023 review study conducted by researchers at the University of South Australia and published in the British Journal of Sports Medicinein particular, has demonstrated how physical activity proves to be extremely beneficial in improving symptoms of depression, anxiety and mental distressso much so that it should be considered, according to researchers, a fundamental part of theapproach in the management of psychological disorders.

“Our review shows that physical activity interventions can significantly reduce symptoms of depression and anxiety across all clinical populations, with some groups showing even greater signs of improvement,” explains study lead author Ben Singh.

Specifically, this meta-analysis found that about 30 minutes of moderate-intensity physical activity, five days a week were associated with approximately 1.5 times better outcomes than traditional therapies.

That said, it cannot be ignored that it is often difficult for people suffering from depression find the motivation to stay physically active for most of the week.

Even low intensity physical activity helps

However, even alighter physical activity It may be helpful in counteracting the symptoms of depression. Uno more recent review studyconducted by researchers at Anglia Ruskin University (ARU) and published in the journal Neuroscience and Biobehavioral Reviewsin fact he discovered a significant association between low- or moderate-intensity exercise and reduced rates of depression. In addition to finding that physical activity reduced the risk of depression by 23 percent and anxiety by 26 percent, the researchers found a particularly strong association between low- and moderate-intensity physical activitywhich included activities such as gardening, golf and walkingand reduced risk of depression. An association that did not appear to be as significant for high-intensity exercise.

Lee Smith, lead author of the study said: “The fact that Even low or moderate levels of physical activity can be beneficial to mental health is particularly important, since these activity levels can be more easily achieved for people who are thus able to make small lifestyle changes without having to commit to a high intensity exercise program“.

Physical activity and depression: the study that investigated the bidirectional relationship

However, research on the link between physical activity and mental health did not stop at these results. A another studypublished in the magazine Mental Health and Physical Activityin fact investigated the reciprocal and bidirectional relationship between physical exercise and depressionover a 25-year period. The researchers showed how regular physical activity leads to fewer depressive symptoms but also to having a major depressive episode reduce long-term the motivation to move.

The study followed a representative sample of 3,499 US adults from 1986 to 2011, focusing on long-lasting effects and on baseline differences in physical activity levels and of the symptoms of depression. Well, the most important conclusion that the researchers reached is that, while The effects of depression appear to have long-term consequences on future rates of physical activityThe The ‘antidepressant’ effects of physical activity appear to be much shorter-lived.

This study also suggests that adults who have developed first thehabit of exercising regularlyduring adolescence or early adulthood, tend to remain active as they age. In addition, people who remained physically active on a daily basis had fewer depressive symptoms and better mood. On the other hand, although inactivity was not always a predictor of depressiononce it manifested itself depressive symptomsthe chances of a person becoming physically active in the future decreased significantly.

The importance of daily physical activity

In conclusion – underlines the article published on Psychology Today – research seems to suggest that, especially in cases where there is a predisposition to depressive states, Staying physically active may reduce your risk of having a major depressive episode. This, however, on condition that stick to a consistent training routine. Cultivate habits of physical exercise that lasts a lifetime And stay active every daycan also counteract the tendency towards inactivity typical of depressive states.

How to succeed stay active in the long term? Some strategies can be helpful: for example, it is good to focus on physical activities that are best suited to your lifestyle is that are pleasant. Also according to an article edited by the experts of Humanitas Medical Careseveral studies conducted on individuals with depression, have shown that if people feel pleasure in carrying out physical exercises, it will be more likely that not only will they be more consistent in the activity, but also that there will be a improvement in depressive symptoms. The aspect of socialisation would be relevant in this sense: do physical activity in a group has in fact demonstrated greater effectiveness in terms of continuity and greater satisfaction understood as pleasantness.

With regard to the frequency and intensity of exerciseif you are unable to comply with the 150 minutes of moderate intensity exercise per week suggested by science, it is good to remember that even small doses of light physical activity During the day they can still make a big difference in reducing the risk of depression later in life.

SCIENTIFIC SOURCES CITED IN THIS ARTICLE:

• Psychology Today – How Depression’s Immobilizing Power Fuels a Vicious Cycle
• British Journal of Sports Medicine – Study ‘Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews‘ –
• Neuroscience and Biobehavioral Reviews – Study ‘Physical activity and prevention of mental health complications: An umbrella review‘
• Mental Health and Physical Activity – Studio ‘The Interplay of Depression Symptoms and Physical Activity: Bidirectional Insights from a 25-Year American Changing Lives Panel‘
• Humanitas Medical Care – Article ‘Exercise as an ally against depression‘