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Introduction
Greetings, today I would like to highlight some of my findings regarding the following topic: is it possible to reduce depression with the help of regular physical activities? There is a definite need to define the best possible method for reducing the occurrence of depression and anxiety among the population, as people continue getting burned out as their lives become more frantic. This presentation will discuss what factors are improved via physical exercise and how they help with treating depression. The downsides of this method and comparison with others are made in the form of a counterargument.
Background Information
Depression is a global healthcare issue that cannot be easily rooted out in modern society. Todays lifestyles force people into adopting an unhealthy way of living. While there are several methods of dealing with depression, two of the most popular that are commonly recommended are medications and regular visits to a psychiatrist. However, there is a third option that often remains overlooked: physical activities and training. Despite being a less explored suggestion to those who are having troubles with mental health, it may be even more beneficial than the first two.
Thesis Statement
The thesis of this presentation is the following: the multi-faceted impact of regular physical exercise provides long-term protection against depression and must be considered the primary source of alleviating mental health issues. This paper is intended to fill the gap in the knowledge regarding the impact of physical exercises on ones mental health. Other methods are often recommended over their immediate positive impact, while exercise is left without attention for reasons that will be discussed in the counterarguments section. Healthcare professionals must assess the necessity of long-term mediation of depression symptoms prior to deciding to use medication or recommend regular visits to a therapist.
Research Methods
For this paper, I have used Google Scholar to examine peer-reviewed articles related to the topic. There are three core reasons behind depression that were explored during the search. Such keywords as depression and physical activity, physical activity and self-esteem, physical activity and sleep, depression treatment medication, and impact of physical exercise on sleep schedule were used. The majority of the selected articles were published in the past 5-6 years to ensure that the most relevant information was used. These papers were examined for their inclusivity, method of research, and projected benefits of the proposed solutions.
Impact on the Emotional Status
The first prominent improvement that can be gained from regular physical exercises is the elevated mood stemming from several factors. Depression is followed by the change in chemical balance within ones brain, while regular physical training efficiently stabilizes serotonin and endorphin levels (Harris et al. 80). Meditation practices that include even a small amount of physical exercise promote happiness, a calm state of mind, and focus ones attention (Kim and Ahn 1). They are highly accessible and create behavioral patterns that improve a persons mental health.
Impact on Self-Esteem
Undoudtfully, regular exercises lead to a gradual increase in ones physical shape. This fact has an immense impact on the mental well-being of a person. Ones perception of their physical form is a crucial contributor to mental health disorders (Kim and Ahn 2). Depressed individuals often possess unhealthy habits that contribute to the issue. Training schedules can increase physical health, at the same time giving personal motivation and satisfaction with their life (Schuch and Stubbs 301). Positive thinking that is often promoted by meditation practices, such as yoga, also contributes to ones mental and physical wellness.
Impact on the Sleep Schedule
Another notable improvement is the sleeping schedule which is often distorted due to depression. Insomnia is a common issue, which can be worsened with anti-depressants or strain from unsatisfactory results in life. This factor often pushes ones depression further by decreasing productivity at work and harming ones academic performance (Cahuas et al. 557). At the same time, it is known that a full-night sleep is crucial for ones health. Such rest can be feasibly achieved by exhausting ones physical resources, for example, through exercises.
Common Counterarguments
Two major arguments against physical exercises are the efficiency of medications and therapeutic sessions and the accessibility issues among those who are vulnerable to depression. However, medications tend to possess multiple adverse side effects, while therapy sessions can create an unhealthy dependency (Duan-Porter et al. 281). There are situations when physical activities might seem to be inapplicable, yet even light exercises are beneficial (Schuch and Stubbs 301). The evidence does not state that people should overlook other options or ignore solutions to depression other than exercising. It is essential to note that medications work better as a short-term solution, while visits to a therapist can provide a second opinion on the matter.
While it is understandable why people may think that exercises are not for everyone, benefits for ones mental health can be gained from the simplest of physical activities. There are light-intensity training routines, such as Tai Chi and some forms of yoga, that can be performed by almost everyone. Even elders can improve their well-being from such exercises through specialized meditation practices, such as Qigong (Liu et al. 2). Another potential issue is the lack of motivation, yet studies show that this factor is less prominent for exercise than for medications (Schuch and Stubbs 302). With no side effects, high accessibility, and better motivation retention, physical exercise should be treated as the most optimal way of treating depression.
Conclusion
In conclusion, physical activities improve ones mental health by alleviating three major symptoms of depression. Physical exercise is the least researched yet, possibly, the most beneficial way of dealing with struggles in life. Exercise can help a person to become happier, healthier, and more energized. While medication and therapy sessions have their own positive sides, exercise is a cheap, efficient, and long-term solution to the issue. Many of its forms are available to the vast majority of people who suffer from depression and anxiety. Its beneficial factors that alleviate mental instabilities include increased focus from meditative tasks, a more effortless and deeper sleep cycle from proper exhaustion of daily energy and higher self-esteem among those who regularly exercise.
Works Cited
Cahuas, Ana, et al. Relationship of physical activity and sleep with depression in college students. Journal of American College Health, vol. 68, no. 5, 2019, pp. 557-564.
Duan-Porter, Wei, et al. Evidence Map of Yoga for Depression, Anxiety, and Posttraumatic Stress Disorder. Journal of Physical Activity and Health, vol. 13, no. 3, 2016, pp. 281-288.
Gallagher, Angela, et al. Effects of yoga on anxiety and depression for high-risk mothers on hospital bedrest. Complementary Therapies in Clinical Practice, vol. 38, 2020.
Harris, Alex H., et al. Physical activity, exercise coping, and depression in a 10-year cohort study of depressed patients. Journal of Affective Disorders, vol. 93, no. 1-3, 2006, pp. 79-85.
Kim, Inwoo, and Jihoon Ahn. The Effect of Changes in Physical Self-Concept through Participation in Exercise on Changes in Self-Esteem and Mental Well-Being. International Journal of Environmental Research and Public Health, vol. 18, no. 10, 2021, p. 5224.
Kvam, Siri, et al. Exercise as a treatment for depression: A meta-analysis. Journal of Affective Disorders, vol. 202, 2016, pp. 67-86.
Lee, Posen, et al. Qigong Reduces Depressive Symptoms of Taiwanese Elderly with Chronic Physical Illness: A Randomized Controlled Trial. The Journal of Alternative and Complementary Medicine, vol. 26, no. 1, 2020, pp. 76-78.
Liu, Jing, et al. The Effects of Tai Chi on Heart Rate Variability in Older Chinese Individuals with Depression. International Journal of Environmental Research and Public Health, vol. 15, no. 12, 2018, p. 2771.
Schuch, Felipe B., and Brendon Stubbs. The Role of Exercise in Preventing and Treating Depression. Current Sports Medicine Reports, vol. 18, no. 8, 2019, pp. 299-304.
Siu, Ka-Chun, et al. The interrelationship between balance, Tai Chi and depression in Latino older adults. Aging Clinical and Experimental Research, vol. 29, no. 3, 2016, pp. 395-401.
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