Journal of Osteoporosis and Physical Activity
Open Access

Effectiveness of Resistance Exercise for Depression and Anxiety

Atsushi Liaobin^{* *}Correspondence: Atsushi Liaobin, Department of Sports Medicine, Peking University, Beijing, China, Email:

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Description

Mental health disorders such as anxiety and depression have become increasingly prevalent across the globe, impacting individual quality of life, daily functioning, and overall wellbeing. While traditional treatments such as medication and psychotherapy remain essential components of mental health care, emerging evidence suggests that Resistance Exercise Training (RET) may play a significant role in reducing the symptoms of anxiety and depression. The integration of RET into treatment plans not only offers physical health benefits but also promotes mental resilience and emotional well-being. Resistance exercise training, also known as strength training, involves exercises designed to improve muscle strength and endurance by using resistance against muscle contraction. This resistance can come in the form of free weights, resistance bands, or bodyweight exercises such as squats, push-ups, and lunges. Unlike aerobic exercises like running or cycling, RET focuses on building strength, improving muscle tone, and enhancing physical endurance through repeated, controlled movements. Regular exercise, including both aerobic and resistance forms, has been shown to enhance mood, reduce stress levels, and improve cognitive function. Exercise promotes the release of endorphins, commonly known as feel-good hormones, which help to elevate mood and create a sense of well-being. Additionally, engaging in physical activity can reduce levels of cortisol, a hormone associated with stress and anxiety. While aerobic exercise has long been associated with improvements in mental health, recent studies have highlighted the unique benefits of resistance exercise training for individuals suffering from anxiety and depression.

Reducing anxiety through resistance exercise

Anxiety disorders can lead to excessive worry, restlessness, and physical symptoms like increased heart rate and tension. Resistance training helps alleviate anxiety by promoting relaxation and improving self-confidence, both of which can counter the negative effects of anxiety. Resistance exercises help to relieve muscle tension, which is often associated with anxious states. The controlled movements and stretching involved in RET allow the body to release physical stress, leading to a calmer mind. Regular participation in resistance training helps individuals feel stronger and more capable. This increased sense of physical competence can boost self-esteem and reduce feelings of helplessness and vulnerability, which are common in anxiety disorders. Engaging in RET requires focus on form, breathing, and movement, which acts as a form of mindfulness. This focus can distract individuals from their anxious thoughts, reducing rumination and promoting a sense of mental clarity.

Resistance exercise training and depression

Depression is often characterized by feelings of sadness, fatigue, low energy, and a lack of motivation. Studies have shown that resistance training can lead to significant reductions in depressive symptoms, offering a non-pharmacological option for those seeking to manage their depression. Resistance training increases the production of endorphins and other neurotransmitters like dopamine and serotonin, which play a key role in regulating mood. These changes in brain chemistry help to counterbalance the neurobiological imbalances often associated with depression. Insomnia and sleep disturbances are common symptoms of depression. Engaging in regular RET can improve sleep quality and duration, leading to better overall mood regulation and emotional well-being. Depression often leads to negative self-perception and low self-worth. Regular resistance training can improve physical appearance and strength, which may lead to a more positive self-image and improved self-confidence. Depression can cause individuals to lose interest in daily activities, leading to isolation and lack of structure. Engaging in a regular resistance training routine provides a sense of accomplishment and structure, helping individuals establish a healthier daily rhythm.

Conclusion

Incorporating resistance exercise training into treatment plans for anxiety and depression offers numerous mental health benefits. By improving self-esteem, promoting positive neurochemical changes, and reducing stress levels, RET provides a holistic approach to mental well-being. As awareness grows regarding the mental health benefits of physical activity, healthcare professionals are increasingly recommending resistance training as a complementary treatment option for those struggling with anxiety and depression. While RET may not replace traditional treatments like medication or therapy, it serves as a valuable addition to the toolbox of interventions aimed at improving mental health. Engaging in regular resistance training can empower individuals to take control of their physical and mental well-being, ultimately fostering resilience and emotional balance in the face of life’s challenges.