Introduction
Society continuously undergoes changes that change the way people live, yet there are adverse effects from some of these changes. The rate of depression and anxiety among the population continues to increase annually, putting an immense strain on healthcare systems (Kvam et al. 68). There is a need to find viable solutions to the issue and promote them among the populations susceptible to this disease. Medications and therapies can be beneficial for people who experience these states, yet they have adverse effects or require high motivation (Duan-Porter et al. 281). Some studies have shown the connection between physical training and the mental stability of an individual.
Exercise can treat depression by reducing anxiety, and negative mood, improving self-esteem, and correcting the lack of sleep. However, this solution may remain outside of the scope of common recommendations for people who experience high levels of stress. In this paper, the connection between physical activities and depression will be analyzed, and the common counterargument will be discussed.
The Impact of Physical Exercise on Negative Mood and Anxiety
The two primary reasons that cause major chronic depression are constant stress and anxiety. Individuals who experience depression may have a chemical imbalance that led them to this state, such as from their lifestyle. Physical exercise affects this aspect by increasing serotonin and endorphin (Harris et al. 80). Moreover, standard practices for physical training also promote happiness and a calm state of mind (Kim and Ahn 1). Studies conducted by Kvam et al. reveal that “exercise as a treatment for unipolar depression has a moderate to large effect” (79). Both mental and physical aspects that cause depression can be cured and treated with training techniques.
Exercises are a valid coping mechanism for people with depression symptoms. The study by Harris et al. connects low levels of “physical activity and global depression” that can be predicted by the former (84). An extensive meta-analysis by Kvam et al. also concludes that a personalized treatment regime that is properly upheld is an “effective intervention for depression” (86). Unlike other interventions, physical exercise can take a form of a long-lasting behavior and continuously protect against depression.
It might be challenging to motivate people with disabilities to try physical exercises as a method of coping with stress and anxiety. Moreover, it is challenging to convince those who already experience severe depression to try physical exercises as a way out of their situation, as no apparent links may be perceived (Harris et al. 83). However, some interventions showed that this type of coping mechanism remains possible and efficient (Harris et al. 84). For such people, exercise builds a solid platform for eventual self-support without the need to use medications.
Even among populations that often cannot perform physical tasks, some options allow them to alleviate stress symptoms. For example, studies have shown that qigong increases personal wellness and decreases anxiety among older adults (Lee et al. 2). Another study on a related theme reveals that Tai Chi, a meditation and practice technique originating from China, decreases injuries in older adults, which are the primary cause for anxiety in that population (Siu et al. 400). Similarly, soon-to-be mothers who are often removed from their families for extended periods can experience depression, which can be managed via yoga techniques, including relaxation and poses that require minimal strain (Gallagher et al. 4). Therefore, physical exercise is a universal method for anxiety prevention.
The Impact of Physical Exercise on Self-esteem
Another source of depression is the sedentary lifestyle and health complications that entrail it. Nowadays, many jobs limit one’s physical activity, pushing people into adopting unhealthy behaviors (Kim and Ahn 1). Such life imposes both physical and mental penalties that may be difficult to overcome, especially when focusing on them individually. At the same time, not many solutions focus on all aspects of such a major issue. The perceived lack of time, possibility, and motivation to perform better in life may cause chronic depression that can be avoided via physical training.
However, a setting does not have to limit one’s ability to improve their physical state. While this correlation may need to be explained, breaking the daily routine that consists of passive behavior for a short exercise can increase one’s success in life. The physical image of oneself correlates with a person’s happiness, implying that healthy individual who is confident in their appearance has fewer chances to become depressed (Kim and Ahn 2). Physical training is linked with high motivation, which can be beneficial in one’s career or education, causing an increase in happiness.
Moreover, when a person trains at a regular pace, they often set themselves goals to achieve. Such achievements give a boost of confidence every time an individual succeeds at reaching them, making them more satisfied with their life. Studies have shown that life satisfaction positively correlates with psychological wellness, as well as prolongs one’s life (Schuch and Stubbs 301). A sense of accomplishment derived from personal success in such a matter effectively acts as a natural deterrent of negative thoughts that can cause depression.
People who utilize yoga or other meditation techniques tend to feel better not only due to the physical improvements from such exercises but also from their positive perceptions of their well-being (Kim and Ahn 2). Raising one’s self-esteem through various means is beneficial in preventing depression, and physical activities can fulfill this role along with many others that focus on improving one’s life. Aside from that, regular physical training also has an apparent benefit – keeping one’s body toned. This simple notion has a profound beneficial impact on a person’s mental state.
The Impact of Physical Exercise on The Lack of Sleep
Another major factor in depression is insufficient or constantly disturbed sleep. Many modern lifestyles require high levels of daily output, often interfering with sleeping schedules and causing unintended damage to one’s health, both mental and physical. Moreover, the constant lack of sleep leads to decreased productivity which contributes to depression from underachievement (Cahuas et al. 558). However, physical exercise allows an individual to prevent insomnia and quickly fall asleep by exhausting their physical strength.
Subjective sleep quality is an essential measure for such an approach to preventing depression. The quality of sleep can be increased through an uninterrupted full-night rest that is caused by natural exhaustion rather than by the usage of sleeping pills (Cahuas et al. 562). While some individuals, especially students, attempt to increase their perceived productivity by sacrificing sleep, this notion only bears a detrimental character.
While the benefits of physical exercise among older generations were discussed, this is where they begin to matter for younger generations. For example, students often suffer from a chronic lack of sleep, severely harming their academic achievements (Cahuas et al. 557). However, students who engage in extensive physical exercise show fewer signs of depression and have fewer troubles with sleep (Cahuas et al. 560).
There is also a place for less conventional techniques that may appeal to some communities. For example, there is evidence that regular yoga exercises improve the quality of sleep (Gallagher et al. 2). Such activities do not require significant effort and can be utilized efficiently during short breaks. Therefore, it is possible for people in settings that demand high productivity to remain healthier through regular physical activities, even if such methods do not present a challenge or push an individual to a physical limit.
Counterargument Analysis
The focus of this paper is on physical exercise, an activity that is not always available to individuals. In such cases, the arguments often compare them to medication treatments. However, Schuch and Stubbs state that such methods lead to “weight gain, increased diabetes risk, and sexual dysfunction among others” (299). Out of the fears of said side effects, many people who experience depression do not seek treatment for their disorder, leaving it to worsen over time (Cahuas et al. 557). Depression medication also poses a threat to a patient’s health in case of an inadequate intake, including a possibility of overdose (Schuch and Stubbs 302).
At the same time, it is possible to develop a light-intensity exercise routine that would be available to the overwhelming majority of individuals who suffer from depression and anxiety (Schuch and Stubbs 301). While it is necessary to assess other options for depression prevention, physical exercise may be more viable to recommend in many cases. For now, depression is currently being resolved with other options that may be detrimental to a patient’s health.
The effect of medications or visits to a therapist also differs in length when compared with physical activities. Training provides a long-term effect in the form of physical wellness. Moreover, adherence to a regime stimulates a more coherent daily schedule. At the same time, the dropout rates for medication treatment show unsatisfactory results in comparison with physical activities, having 6% to 8% higher rates of non-adherence (Schuch and Stubbs 302). Autonomous motivation is generally preferable over appointed treatment, as a person finds the tasks they select as exciting and challenging to themselves.
Pills may help with short-term depression by masking its symptoms, but they cannot be considered a permanent solution. In turn, regular training does not only help with overcoming stress, but it also gives a person protection against common symptoms of many mental disorders, instead of a selected few (Schuch and Stubbs 302). Physical wellness is beneficial for all health aspects, which medications alone cannot achieve. It does not mean that people should not adhere to prescribed medication, but there is a need to seek an alternative, long-lasting solution to an issue that is being treated with medicine.
Conclusion
In conclusion, physical activities give people the outlet for unused energy, a way to focus their thoughts through repetitive actions, restore one’s sleep with exhaustive training, and keep self-esteem at a higher level. People who exercise regularly tend to have higher endorphin levels, have a more positive view of their appearance, and fall asleep without much trouble. Physical exercises improve both the mental and physical health of a person, preventing the majority of core symptoms behind depression. There are multiple ways through which an individual can improve their physical state.
Depression is a major cause for concern among all populations, but physical activities are also available in many forms. There is no need to resort to visiting a gym every day, and the improvement can be seen through simpler regimens available for older adults, pregnant women, and people who live under constant stress. As the overall health of an individual improves from constant physical exercise, fewer illnesses will be weighing down on a person’s emotional state. Physical and mental benefits from exercises are linked, yet they are often left without proper attention from people who need them the most but cannot perceive the possible gain since it is rarely highlighted.
There is evidence of a higher impact of physical exercise on mental health in correlation to medication and psychotherapist visits. While the latter options tend to give a more immediate effect, these approaches are also linked with adverse side effects and lack motivation for personal input into the solution of the issue. In turn, physical training, however light, has a lasting positive impact on a person through several beneficial changes for both mental and physical aspects.
Moreover, the dropout rates suggest that individuals are less likely to stop their physical exercise routines than cease taking prescribed antidepressants. Nonetheless, medication and visits to a therapist have a positive influence on the overall mental health when combined with physical exercise. There are limitations for some people that require immediate drastic measures, but they do not exclude training as a viable option for the betterment of self.
Works Cited
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