Is running effective in treating depression?

Nowadays, many people are often affected by depression. After suffering from depression, people will feel more painful and very tired. Therefore, everyone can treat it through proper running to improve the patient's depression problem. Exercise on the problem of depression can improve the body's qi and blood circulation and also have the effect of replenishing qi and blood, so it can relieve depression.

1. Running

Running is the first choice exercise we recommend for treating depression.

First, running can give people a sense of relaxation, which is beneficial for overcoming the loneliness that can cause depression.

Secondly, running has a two-way regulatory effect. It can help people who sleep a lot reduce their sleep, and it can also help people with insomnia improve their sleep.

Third, exercise can increase gastrointestinal motility, improve the spleen's ability to transport and transform, and alleviate indigestion caused by depression.

Fourth, exercise can make blood flow smoothly, eliminate stagnation, play a role in replenishing qi, and also can eliminate phlegm and eliminate fluid.

Fifth, exercise has a cathartic effect.

It is best to exercise until you sweat every day, which is very effective for complete recovery.

Scientific research has confirmed that endorphins secreted by the brain during running are a biochemical substance with functions similar to morphine. They are natural analgesics and can give people a sense of euphoria. They have a unique effect on reducing psychological stress and improving depression. It is best to choose the evening as the time for running, or it can be in the morning, at a speed of 120 steps per minute, at least 3 times a week, each time lasting 15 to 30 minutes.

Exercise therapy for depression

2. Rope skipping

Rope skipping is one of the auxiliary exercise therapies we recommend for the treatment of depression. It is simple and easy to do, and can be learned in no time. It is suitable as a fitness exercise in seasons with lower temperatures. Generally, when the weather is bad and it is not convenient to run, you can choose rope skipping. It is especially suitable for women.

In terms of exercise volume, jumping rope for 10 minutes continuously is almost the same as jogging for 30 minutes or dancing aerobics for 20 minutes. It can be said to be an aerobic exercise that takes less time and consumes more energy. Jumping for half an hour at a time is equivalent to jogging for 90 minutes, which is a standard aerobic exercise.

Jumping rope can increase the coordination of the body. Since the head moves up and down quickly during the process of jumping rope, it effectively strengthens the vestibular function, produces good psychological feelings and improves self-confidence.

Skipping rope can exercise multiple organs and enhance the functions of the human cardiovascular, respiratory and nervous systems. Studies have confirmed that skipping rope can prevent many diseases such as diabetes, arthritis, obesity, osteoporosis, hypertension, muscle atrophy, hyperlipidemia, insomnia, depression, menopausal syndrome, etc. For breastfeeding and menopausal women, skipping rope also has the positive effect of relaxing emotions, and is therefore also beneficial to women's mental health. In view of the unique health benefits of skipping rope for women, French fitness expert Mok has designed a "skipping rope progressive plan" specifically for female fitness enthusiasts. When you are a beginner, you only need to jump in the same place for 1 minute. After 3 days, you can jump continuously for 3 minutes. After 3 months, you can jump continuously for 10 minutes. After half a year, you can practice "series jumps" every day. For example, you can jump for 3 minutes each time, for a total of 5 times, until you can jump continuously for half an hour at a time.

Although skipping rope is a good way to keep fit, it is easy to get injured if you are not careful, so pay attention to the following:

⑴ Rope skippers should wear high-top shoes that are soft and lightweight to avoid ankle injuries.

⑵The rope should be of moderate hardness and softness. Beginners usually use hard ropes, and can switch to soft ropes after becoming proficient.

⑶ Fat people and middle-aged women should lift and lower with both feet at the same time. At the same time, do not jump too high to avoid injuring the joints due to excessive weight.

⑷ The appropriate speed is 30 to 60 times per minute. If the heart is in good condition, the speed can be higher. Do it once every other day, each time lasting 10 minutes.

⑸ People with weak heart should pay attention to controlling the speed and amount of exercise. Patients with severe heart disease should not choose this sport.