Jump.

5.

Like yoga, psychiatrists at Harvard Medical School in the United States have found that Tai Chi, a slow and gentle traditional oriental exercise, can help reduce stress and depression.

You don’t have to give yourself too much expectation and pressure.

The sun can promote the increase of serotonin release, a chemical that improves mood.

Just bend your knees and you can bounce back for several minutes.

6.

Running also has many physical benefits, such as reducing muscle tension and improving sleep quality, which can help improve the mood of patients with depression.

Researchers at the University of East Carolina School of medicine have found that practicing yoga can significantly alleviate depressive symptoms, especially when combined with conventional therapies such as cognitive-behavioral therapy.

From a social perspective, sports (especially group classes or exercise with friends) can enhance interpersonal relationships with others.

For patients with moderate to mild depression, strength training is equivalent to a meditation exercise.

They are filled with “invincible” state, feel no pain or discomfort, and even don’t notice the loss of time.

Running.

Practicing tai chi in a team is very effective in alleviating depression because the team environment can enhance the sense of autonomy and contact with others.

▲ review / Xin Xiaoguang editing / Publicity Office source / life times..

You can walk for 5 minutes every day.

A large number of studies have shown that exercise can reduce or even prevent depression.

It’s better to walk outdoors when the sun is bright.

The most typical example is running.

In addition, bouncing can also increase the blood flow of muscles, relax excessively tight muscles, help relax and improve the quality of sleep.

Exercise physiologists at the University of Lisbon in Portugal have found that strength training can help alleviate depressive symptoms.

Take a walk.

Psychiatrists at the University of Utrecht in the Netherlands have found that as an adjunct to routine treatment, exercise can significantly improve patients’ depressive symptoms and quality of life.

compression toe socks

Yoga.

Jumping on a trampoline is an interesting way to exercise cardiopulmonary function without putting a burden on the joints.

From a biological perspective, exercise can increase the secretion of some chemicals in the brain, help form new brain cells and promote the connection between brain cells.

The surge of neurochemicals will bring happiness and significantly alleviate depression.

A study by IRAM medical in Iran found that women practiced yoga three times a week for four weeks, and their levels of depression and anxiety decreased.

Psychological scientists at King’s College London found that any intensity of physical activity for at least one hour a week could prevent 12% of cases of depression.

Walking is an aerobic exercise for almost everyone.

You only need to wear a pair of comfortable and supportive shoes.

When jumping on a trampoline, the brain releases serotonin and oxytocin, a mood enhancing chemical.

Weight lifting.

3.

Similarly, sports psychologists at the University of ellenley morek found that people who did weight lifting were less likely to suffer from depression than their peers who never did weight lifting.

Exercise can also cause some physiological changes, such as the improvement of cardiopulmonary function and metabolic function.

4.

After full activity, you don’t even need to jump.

From the psychological level, exercise is a good way to improve self-esteem and self-efficacy.

Patients can form a close social network in class, which can not be achieved by practicing alone.

You can start with a slow walk.

Exercise stimulates the brain to secrete certain chemicals.

Practical experience shows that in sports activities, it is better to do something a little than nothing.

The US “daily health” website summarizes six best exercises to alleviate depression.

1.

Many people who like running have experienced “runner climax”, which refers to a kind of euphoria experienced during long-distance running.

2.

Because in the process of exercise, we should focus on the task at hand and not consider other things.

Strength training can also improve muscle separation and increase blood flow, and you will get a deep sense of satisfaction when you reach your goal.

Tai Chi.

Depressed people often sit still for a long time, which will worsen their condition.

Norman Rosenthal, a professor of clinical psychiatry at Georgetown University in the United States, believes that yoga has antidepressant effect because it can improve the flexibility of the body; The mindfulness involved in yoga can dissolve negative thoughts; It can also enhance strength, improve balance, let the exerciser focus on breathing and reduce distractions.