DOI: https://doi.org/10.36719/2663-4619/113/19-26
Javanshir Huseynzadeh
Khazar University
https://orcid.org/0009-0003-9988-4837
jaoneshir@gmail.com
The Role of Physical Activity in Reducing Depression and Anxiety
Disorders in Humans
Abstract
Physical activity has a positive effect on human health not only physically, but also psychologically. Various studies show that regular exercise and physical activity help reduce depression and anxiety disorders. During physical activity, the brain releases "happiness hormones" such as endorphins, serotonin, and dopamine. These substances improve a person's mood and reduce stress. At the same time, the level of the stress hormone cortisol decreases, which helps prevent anxiety disorders. Regular physical activity improves a person's body image and self-confidence, leading to a decrease in psychological problems. In addition, exercise and physical activity improve sleep quality and prevent insomnia, which is one of the main causes of depression and anxiety. Physical activity also creates conditions for building social relationships. Exercise in sports groups or outdoors helps people feel socially supported by increasing their communication with each other. This has a positive effect on reducing depression and anxiety disorders. Studies show that people who regularly engage in moderate to high-intensity physical activity have lower levels of depression and anxiety. Activities such as daily walking, running, swimming, cycling and yoga make a significant contribution to maintaining and improving mental health. The effects of physical activity are observed equally in different age groups and people of different social status. In children and adolescents, physical activity helps reduce stress, improve academic performance and develop social skills. In adults, physical activity helps reduce the tension associated with daily work and personal life, maintain emotional stability and increase mental flexibility. Regular exercise in older people prevents depression and strengthens memory and cognitive functions. Although there are differences between types of physical activity, each of them has a positive effect on mental health. Aerobic exercises (running, swimming, dancing, cycling) strengthen the cardiovascular system and increase blood circulation to the brain, which in turn has a positive effect on emotional well-being. Strength training (weight lifting, resistance training) increases self-confidence and helps manage stress. Exercises that include yoga and meditation have a calming effect on both the body and mind, helping to increase focus and reduce anxiety.
Keywords: depression, anxiety disorder, dopamine, mental health, meditation