Can yoga cure depression anxiety

How Exercise Helps the Body and Mind Heal: The Real Reasons

 

Yes, Exercise is good for the body. Even when we are stressed, anxious and depressed, it is said: "Do you do sports! Move!“Some scientists even suggest that it would replace antidepressants and drugs. Because sport should release happiness hormones. Everyone knows that. As a self-confessed sports grouch, this single argument was never enough for me. If you're like me and don't like gyms or running at 30 degrees, this article might motivate you: I have thephysical and psychological benefits of exercise compiled. In any case, with the new thought impulses, it is easier for me to throw myself into my workout clothes or do a round of yoga in the living room.

 

Physical benefits of exercise: Exercise keeps you healthy

Coffee to stimulate, smoke to take breaks, alcohol to relax, poor nutrition to remove emptiness and senselessness: we humans are becoming more and more susceptible to physical complaints because of our performance-oriented lifestyle. The more stressed we are, the higher the risk of cardiovascular diseases, diabetes, cancer, gastrointestinal complaints and much more. Our 9 to 5 jobs in the office also cause us to exercise too little and eat unhealthily. And anyway, sitting is the new smoking.

Inflammation, heart attacks, strokes: Anyone who does sport burns energy. In particular, the wrong, excess energy absorbed through food would sooner or later end up as fat cells. This in turn has inflammation potential. Anyone who moves not only prevents additional sources of inflammation, but also attacks the existing fat cells. Blood fats are also deposited in the vessels if there is insufficient movement, which can lead to heart attacks and strokes. Exercise, on the other hand, releases fat-splitting enzymes that prevent the build-up. In addition, they are transported to the liver faster through exercise. And because exercise also ensures that the blood vessels expand, blood pressure also normalizes.

Our main organ will most likely be protected by sport: the heart. Because the heart muscle is strengthened by the exertion. Cardiac arrhythmias and even palpitations and palpitations are minimized. Because exercise desensitizes the stress receptors in the heart, our heart becomes more stress-resistant.

diabetes: The more food we eat that the body converts into sugar, the more our pancreas is busy producing insulin to break down glucose. This applies to everything that is white, contains bread and loads of sugar, for example soft drinks, sweets and even alcohol. The more often we eat sugar, the less our body reacts to insulin. This creates diabetes, which is also called diabetes. And here too, exercise can help: because when we are physically active, our cells need little or no insulin to break down sugar. The messenger substances released during exercise lower the blood sugar level and thus the need for insulin.

And then one more thing cancer: Research has shown that exercise counteracts the psychological stress of cancer and cancer therapy. Exhaustionthat can be traced back to the therapy can be massively reduced or even overcome with regular exercise. The sports university in Cologne also suspects that regular exercise can drastically reduce the formation of new tumors and the risk of cancer.

Exercise helps the lungs: Because we have an increased oxygen intake during exercise, our respiratory system also improves. This increases our lung capacity and decreases our breathing rate. This makes you more vital and more resistant to stress.

And speaking of resistance and vitality: Sitting for long periods causesIndigestion. Sport, however, stimulates digestive activity and is therefore good for the stomach and intestines. Especially people whose anxiety and depressive moods are caused by the intestines can find relief through exercise.

And if all of this is not enough to motivate you to exercise, the final, physical advantage of exercise could be decisive: 20 to 30 minutes a day ensure that our cells are healthy age less quickly. So it is clear that Sport the fountain of youth is. It counteracts stress in the cells, researchers from King’s College in London found out. And scientists from the University of Vienna were able to show in an international study with 1.3 million people that sport prolongs life. A Danish study even gave very specific information: 60 minutes to 150 minutes of running per week extends life by 5.6 years - but only if you jog at a low to medium pace.

 

Mental Benefits of Exercise: Exercise heals the soul and spirit

Not everyone finds the time or nerves to find themselves in the stress of everyday life to be active in sports. And not everyone who is being treated for burnout, depression or anxiety and panic attacks wants to take medication. Coming off antidepressants takes a tremendous amount of force. Therefore, sports therapy and psychotherapy are becoming more and more common. They are on the agenda in clinics.

But even for those who are not yet completely overwhelmed, exercise has been shown to work wonders. Because sport reduces the release of stress hormones like cortisol and norepinephrine. We all know that stress makes people ill: the life expectancy of mentally ill people is on average up to 20 years shorter than that of healthy people. But why?

It is clear that exercise releases endorphins, i.e. happiness hormones. The physician Bente Pedersen found that working muscles have so-called myokines, healing messengers, pour out. They are now considered the sole cause of why sport works with and against diseases.

 

Exercise reduces anxiety and panic attacks

It is now clear that a body's own anxiety inhibitor, namely the peptide ANP, distributed through sport becomes. A Dutch study in 2011 showed that just 60 minutes of exercise per week reduced the risk of depression, anxiety and panic disorders and addictions. Recovery was also much faster if those affected exercised regularly.

Sport would also have the opposite effect on self-efficacy and feelings such as inferiority, helplessness, defenselessness and sadness: Those who manage to get up, feel more capable of acting. Feeling small, worthless, and like a victim would be diminished. Exercise even strengthens that Confidence and Confidence and promotes resilience.

In addition, sport has the effect of making you withstands stressful circumstances, acts of strength and crises. Because then our head knows that the body can endure longer exertions without risk. In times of high stress and psychological complaints, however, we tend to think that we can no longer endure anything and do more. In fact, regular exercise teaches the mind that it can “lift” and “carry” a lot, that it has more “endurance” and “strength” than expected.

 

Sport against brooding

Exercise is one of the best ways to allay your worries and worries: Anyone who works out physically knows that there is hardly any time or space to think intensely and fearfully about life's problems. You are too busy with your body: breathing, persevering, stressing the individual muscle groups. Instead, exercise forces the brain to give way.

If you still think about your life challenges while exercising, you ensure that the stress level caused by the worries is immediately reduced again: You simply exercise away your stress and worries. That's why I regularly take my thoughts for a walk in nature. Being on the move while brooding is arguably the best thing you can do. As a result, American scientists have always advised using a vacuum cleaner and a wipe in an emergency when there is no time for other sports.

 

Which sports help with stress, anxiety, phobias and depression?

Physical excitement, tension and all physical, i.e. somatoform, complaints are reduced through exercise. Short kicking and boxing units or jogging can work wonders for fear and panic, because they relieve tension. This reduces weak knees, dull feelings in the limbs, the lump in the throat, feelings of fainting, racing heart, breathing difficulties, sensitivity to bright light and loud noises, cardiovascular complaints when it is hot and much more.

People with depression and the phobias associated with panic attacks do particularly little exercise. Unfortunately, this means that even small sports or exertion can overwhelm the body. To harden yourself more, in which you build up fitness again step by step (see last section), helps against the symptoms, hypochondria, heart neuroses and the fear of fear.

It should be used for phobias, anxiety, panic attacks and depression in particular Endurance sports help, such as jogging, cycling, swimming, walking. A Norwegian study also showed that Asian martial arts, for example, help with depression

  • karate
  • Ki-Aikido
  • Jiu Jitsu
  • Judo
  • Kendo
  • Nam Hong Son
  • Sumo
  • Tai chi
  • Wing Chun
  • Wing Tsun
  • Wushu and much more m.

The only thing that matters is that you choose a sport that you enjoy. Exercise at regular intervals then works like psychotherapy. Those who practice sport with compulsion and displeasure would not benefit from the positive effects.

 

Find the sport you like

If you're more into weight training, don't bother jogging. If you prefer team sports, take a closer look at ball sports. Boxing and squash against aggression as well as martial arts for more self-confidence are also worth a look. Yoga (especially Yin Yoga), Tai Chi and Qi Gong can be worthwhile for those who want to promote more inner peace.

If you generally don't have enough time or don't want to take your free time with sport, you should try the little art of hipster HIIT (High Intensity Interval Training) try out. There are numerous apps (for example 8Fit or 7 minutesor. 7 minutes), which also burn calories in less than ten minutes. Shortly before stressful or fearful situations, the miracle cure par excellence!

I wish us a lot of fun
Your Janett

 

Swell:

[1] Sport for the soul: https://www.spiegel.de/gesundheit/psychologie/psychotherapie-sport-hilft-bei-psychischen- Krankungen-a-938242.html
[2] Movement as a miracle cure: https://www.zeit.de/zeit-wissen/2014/02/sport-bewegung-gesundheit-therapie/seite-3
[3] How can exercise and sport achieve beneficial psychological effects? https://www.dr-mueck.de/HM_Depression/Sport-bei-Depression-und-Angst-6-Wirkungsmechanismen.htm
[4] Ten Have M, de Graaf R, Monshouwer K .: Physical exercise in adults and mental health status findings from the Netherlands mental health survey and incidence study (NEMESIS). Nov 2011. https://www.ncbi.nlm.nih.gov/pubmed/21999978
[5] Torunn Bodin, Egil W. Martinsen: Mood and Self-Efficacy during Acute Exercise in Clinical Depression. A randomized, controlled study. May 2004. https://journals.humankinetics.com/doi/abs/10.1123/jsep.26.4.623
[6] EUCELL: https://www.eucell.de/sport/sportliche-betaetigung-ektiven-auf-den-koerper.html
[7] Positive sports effects from head to toe: https://www.focus.de/gesundheit/gesundleben/fitness/training/tid-26187/fitness-fuer-herz-und-hirn-die-sportart-ist-egal- the main thing-movement-sport-effects-from-head-to-toe_aid_768791.html
[8] Schnohr P et al. Longevity in Male and Female Joggers: The Copenhagen City Heart Study. American Journal of Epidemiology 2013; online February 28, 2013; doi: 10.1093 / aje / kws301
[9] Win six years of life with 20 minutes a day: https://www.focus.de/gesundheit/gesundleben/fitness/training/tid-26187/fitness-fuer-herz-und-hirn-die-sportart-ist - it doesn't matter-the-main-movement-_aid_768786.html