The best exercise for fighting depression is revealed. The first one is not running or walking, but...

"Life lies in exercise." Exercise is not only good for physical health, but also brings pleasure to people! Have you ever noticed that after a sweaty run or a ball game, your mood is better? Exercise, as an effective means to improve physical and mental health, has been recognized in many clinical practice guidelines and is regarded as one of the important auxiliary measures for antidepressant treatment.
Photo by Jin Peng
The three best exercises for fighting depression are revealed. In January 2024, a study published in the British Medical Journal found that exercise can have a good therapeutic effect on depression. Mild exercises such as walking or jogging can achieve therapeutic effects on depression, but they are not the first choice; in addition, strength training, mixed aerobic exercise, and Tai Chi are also good choices.

So what is the best exercise for fighting depression? The study included 14,170 subjects, evaluated each trial and recorded the type, intensity and frequency of exercise. At the same time, the gender, age, depression level, and differences between groups of participants were also taken into account. According to the therapeutic effect of exercise on depression, the best exercises for fighting depression were selected.

In addition, the study found that walking or jogging is effective for both men and women, strength training has a greater effect on women, and yoga has a greater effect on men.
Li Lishe
7 small ways to relieve depression! In addition to exercise, diet, sunshine, music, and even a cup of hot tea or a piece of chocolate are very helpful in relieving depression. Remember these 7 small ways!

1. Try these 5 anti-depressant foods. Many studies have confirmed that diet can affect our mood.

A study jointly published by several universities in the UK and Australia in 2019 showed that a healthy diet can significantly improve symptoms of depression. Long-term adoption of a diet that includes a lot of fresh vegetables and fruits, whole grains, nuts, fish and shrimp (eat less red meat and sweets) is very helpful in preventing and improving symptoms of depression. In addition, registered dietitian Wang Lu also recommended trying these five anti-depressant foods in an article published in Science Popularization China in December 2023:

(1) Fresh, dark-colored fruits and vegetables (2) Fish, shrimp, and seafood (3) Whole grains and whole cereals (4) Milk (5) Nuts

2. Go outdoors more often to get in the sun and get close to nature. Getting in the sun is also very helpful to improve your mood. Psychological counselor Zhang Lanxin published an article in Health Times in 2022, saying that bright sunshine can help the body release serotonin and improve the release of melatonin. Epidemiological surveys have shown that autumn and winter are the peak seasons for depression, especially in some high-latitude countries. The weather is cold in winter and there is less sunshine. The incidence of depression is very high in winter. Many people feel depressed and bored when the weather is gloomy. Therefore, take a little time every day to get some sun, and your mood and sleep will be much better.
Healthy Times Figure 3. Listening to more music can bring a good mood

When you are feeling down, listening to some cheerful music can help drive away depression. Psychologist Zhang Lanxin said that when you appreciate music, most of the brain areas of the limbic system (emotional system) are involved, which can always mobilize enthusiasm and regulate emotions. In addition, music also has the effect of calming and relieving stress.

4. Talk to friends and hug them. Talking to friends more often can also relieve negative emotions. Psychological counselor Zhang Lanxin said that hugging someone can make the brain release hormones such as oxytocin and weaken the reaction of the amygdala (which controls negative emotions). Therefore, hugging can relieve people's negative emotions and even relieve physical pain.

5. Have a good massage. Psychologist Zhang Lanxin said that enjoying a massage can increase the level of norepinephrine in the human body, which is one of the target hormones of many antidepressant drugs. In addition, massage can also reduce the level of stress hormones and increase dopamine levels, which can make you feel more relaxed and happy.

6. Warm yourself up when you are in a bad mood. Psychologist Zhang Lanxin said that feeling warm can promote the release of oxytocin, enhance the sense of trust and tolerance, and relieve people's negative emotions. Therefore, holding a cup of hot tea, covering yourself with a blanket, or simply taking a hot bath can make you feel much better.

7. Eat some chocolate when you are in a bad mood You can also eat some chocolate when you are in a bad mood. Psychological counselor Zhang Lanxin said that after eating chocolate, the human body will also secrete dopamine, which makes people feel happy.