Overview
What is it?
Mixed aerobic exercises refer to a combination of aerobic and resistance exercises, which are used to treat depressive symptoms. These exercises can include activities like running, cycling, swimming, and strength training, often combined in a single workout session to maximize benefits for both physical and mental health.
How does it work?
Mixed aerobic exercises work by increasing mitochondrial activity in brain neurons, stimulating the secretion of monoamine neurotransmitters (e.g., serotonin and norepinephrine), and increasing the concentration of neurotrophic factors like brain-derived neurotrophic factor (BDNF). These changes help regulate mood, reduce cortisol levels, and promote brain plasticity, which can alleviate depressive symptoms .
What are the benefits?
Mixed aerobic exercises offer several benefits for managing depression, including reducing depressive symptoms, improving self-efficacy, and promoting positive behavioral changes. They are particularly effective for adolescents and adults with mild-to-moderate depression, with studies showing significant improvements in mood and cognitive function .
Effectiveness
What does the research say?
Research indicates that mixed aerobic exercises are highly effective in managing depression. For adolescents, interventions lasting 6 weeks, 30 minutes per session, 4 times a week, have shown optimal results. For adults, aerobic exercise combined with resistance training for at least 9 weeks, 3-4 days a week, has been shown to significantly reduce depressive symptoms .
Side Effects
Muscle soreness
Muscle soreness is common after starting a new exercise routine, especially with resistance training. This usually subsides within a few days as the body adapts .
Fatigue
Fatigue may occur, particularly if the intensity or duration of exercise is too high. It is important to start with moderate intensity and gradually increase over time .
Risk of injury
There is a risk of injury, especially if exercises are performed with improper form or without adequate warm-up. Supervision by a trained professional can help minimize this risk .
Evidence
Clinical Studies & Trials
[1] Exercise as medicine for depressive symptoms? A systematic review and meta-analysis with meta-regression.
This meta-analysis explores the effectiveness of exercise in reducing depressive symptoms, highlighting the benefits of aerobic and resistance exercises.
View study[2] Aerobic exercise or stretching as add-on to inpatient treatment of depression: Similar antidepressant effects on depressive symptoms and larger effects on working memory for aerobic exercise alone.
This study compares the effects of aerobic exercise and stretching on depressive symptoms and cognitive function in inpatients with depression.
View study[3] Exercise, brain plasticity, and depression.
This review discusses how aerobic exercise, resistance exercise, and mind-body exercise can improve depressive symptoms and promote brain plasticity.
View study[4] Exercise as a treatment for depression: A meta-analysis adjusting for publication bias.
This meta-analysis examines the antidepressant effects of exercise, particularly aerobic exercise, in people with depression, including major depressive disorder.
View study[5] Physical activity and mental health: current concepts.
This review explores the role of physical activity in managing mild-to-moderate mental health conditions, including depression and anxiety.
View study[6] Effects of a 12-week resistance and aerobic exercise program on muscular strength and quality of life in breast cancer survivors: Study protocol for the EFICAN randomized controlled trial.
This study evaluates the effects of a 12-week combined resistance and aerobic exercise program on muscular strength and quality of life in breast cancer survivors.
View study[7] Aerobic exercise in the elderly: a key to successful aging.
This review discusses the benefits of aerobic exercise for the elderly, including improvements in depression, quality of life, and physical health.
View study[8] Aerobic exercise for Alzheimer's disease: A randomized controlled pilot trial.
This study assesses the effects of a 26-week aerobic exercise program on memory, executive function, and depression in individuals with early Alzheimer's disease.
View study[9] Effects of exercise training on older patients with major depression.
This study evaluates the effects of exercise training on depressive symptoms in older patients with major depressive disorder.
View study[10] Exercise and the treatment of depression: a review of the exercise program variables.
This review examines the role of exercise in treating depression, focusing on the optimal frequency, intensity, duration, and type of exercise.
View study[11] Effect of Aerobic Exercise on Dialysis-Related Symptoms in Individuals Undergoing Maintenance Hemodialysis: A Systematic Review and Meta-Analysis of Clinical Trials.
This meta-analysis investigates the effects of aerobic exercise on symptoms in individuals undergoing hemodialysis, including improvements in depression.
View study[12] Effects of Aerobic Training Versus Breathing Exercises on Asthma Control: A Randomized Trial.
This study compares the effects of aerobic training and breathing exercises on asthma control, including improvements in mental health.
View study[13] Health benefits of aerobic exercise.
This review highlights the cardiovascular and mental health benefits of regular aerobic exercise, including its role in reducing anxiety and depression.
View study[14] Systematic review and meta-analysis of the effects of exercise on depression in adolescents.
This meta-analysis evaluates the effectiveness of mixed aerobic exercises in reducing depressive symptoms in adolescents.
View study[15] Effectiveness of physical activity on patients with depression and Parkinson's disease: A systematic review.
This review examines the effects of physical activity, including Qigong, on depression in patients with Parkinson's disease.
View study