The Connection Between Cardiovascular Exercise and Reducing Symptoms of Depression

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The Connection Between Cardiov...

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Bhumika K

July 10 , 2024

Feeling low, lacking self-esteem, struggling to concentrate, and not enjoying your favourite activities? Did you know that these are common symptoms of depression? Imagine, if you had easy accessible steps that could lift your mood, reduce the symptoms of depression, and help you set and achieve daily goals effortlessly. So, are you ready to take that first step out of bed?

Defining Depression

According to the definition of Mayo Clinic depression is the persistent feeling of sadness and loss of interest in daily activities. Some of the symptoms are feelings of sadness, angry outbursts, loss of interest in normal activities, sleep disturbances, reduced appetite, anxiety, feelings of worthlessness, trouble thinking and concentrating, and frequent thoughts of death and suicide.

The Science Behind Exercise And Depression

Endorphins-the happiness hormone that helps to relieve pain, lower stress, and improve your mood and overall well-being are said to be released whenever you engage yourself in exercise and physical activity. So, let's get all the jumping and dancing started to bring your happiness back.

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Diving into Cardio Exercise: Types and Benefits

Cardio exercise is the exercise that increases your heart rate breathing, sweating, and blood flow. Like any exercise, this one comes with many benefits such as improving your mood, reducing stress, increasing your energy levels, and also helping you to improve your sleep. Some of the cardio exercise and their benefits that you need to know are:

Running: This might seem repetitive but yes using your legs at a faster pace is one of the most common and popular cardio exercises that can be done anywhere. This exercise provides a short-term feeling of calm and reduced stress, it also tends to lessen depression and anxiety symptoms.
Cycling: This is a low-impact exercise that can be done indoors and outdoors. Doing this exercise can release the feel-good hormones known as endorphins and also reduce feelings of anxiety.
Jumping-Rope: We can all collectively agree that at least once in our life we might have tried this exercise because it was considered popular and cool. This is a high-intensity cardio exercise that just requires you to jump along the rope and another exercise that contributes to releasing endorphins (YAY! More happy moments) which in turn contributes to lessening the symptoms of depression. So, what are you waiting for get that rope, switch on your favorite playlist, and start jumping!!
High-Intensity Interval Training (HIIT): What if I told you that you can do these exercises at your home? Yes, you could hit the gym too but there are a lot of HIIT workouts that you can do in the comfort of your home. Some include push-ups, burpees, mountain climbers, plank jacks, Russian twist, jumping jacks, and many more. This type of workout ensures that the brain receives a steady supply of oxygen. Memory problems are often associated with reduced blood and oxygen flow to the hippocampus region associated with learning and memory, thereby reducing the symptoms of depression. These workouts helped me reduce 17kgs in a year. All you have to do is search for the HIIT workouts on YouTube and you can get it started today!

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Connection Between Cardio Exercise and Depression

Studies have shown that cardiovascular exercise significantly impacts mental health by alleviating depression symptoms. Regular cardio workouts stimulate endorphin release, enhancing mood and reducing stress and pain. They also lower cortisol levels, promoting a calmer state. Improved sleep patterns and enhanced cognitive functions are additional benefits with cardio promoting deep, regenerative sleep and boosting circulation and oxygen delivery to the brain. All these factors collectively highlight the holistic role of cardio exercise in improving mental health and alleviating depression symptoms.

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Tips for Successfully Incorporating Cardio Exercise Into Your Routine

Set realistic goals: You don’t have to start with a one-hour routine. Instead, start with a 15–20-minute workout then slowly you can increase the amount of time you work out.
Consistency is the key: Consistency is the key to maintaining a regular cardio workout. Regular cardio workouts, at least three to four times a week, are essential to see results.

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Cardio exercise is a great to ease the symptoms of depression or anxiety but they don’t replace therapy. Heart It Out provides a completely safe space to deal with your depression and even though cardio workouts can help to reduce some of the symptoms of depression certain issues need to be addressed through therapy. Our team of experts can help you cope with depression and its symptoms with better support and care. So, connect with us to find out more!!