BTN News: In recent years, the global landscape of mental health has been drastically impacted, with rising levels of stress, anxiety, and depression affecting millions. According to the World Health Organization (WHO), the prevalence of anxiety and depression worldwide has surged by 25% over the past three years. Currently, it’s estimated that 5% of adults globally—4% of men and 6% of women—suffer from depression, while 4% of the world’s population battles an anxiety disorder. These figures paint a stark picture of the growing mental health crisis that many individuals face today.
The situation is particularly alarming in the Americas, where the Pan American Health Organization (PAHO) reports that severe depressive disorders have increased by 35%, and anxiety disorders by 32% since 2019. This region now holds the highest prevalence of anxiety disorders and the second-highest rate of depressive disorders among all WHO regions. The surge in these mental health issues is driven by a multitude of factors, including social isolation, loneliness, fear of illness, and financial worries—conditions that were exacerbated during the COVID-19 pandemic. As Pablo Sucarrat, a sports psychologist and technical director of football, explains, “Anxiety is a symptom of our society that has been exacerbated by the pace at which we live.”
While the mental health crisis looms large, there is a glimmer of hope in the form of physical activity. Although one in four adults globally fails to meet the recommended levels of physical activity, the WHO emphasizes that regular exercise can offer significant physical, mental, and emotional benefits. It has the potential to alleviate some of the symptoms of depression, anxiety, and stress. A 2020 study published in the International Journal of Environmental and Public Health found that participation in sports can improve the mental health and well-being of adolescents. Similarly, the European Journal of Developmental Psychology discovered that adolescents who engaged in regular physical activity reported fewer depressive symptoms, often linked to positive body image and self-esteem.
So, what happens to our minds and bodies when we engage in physical activity? According to Silvina Beckmann, an Argentine sports psychologist and educator, physical exercise enhances cognitive functions and promotes feelings of well-being that extend into various areas of life. “Movement fosters sensations of well-being that are projected in different areas. In many cases, sustaining sports activities leads to a sense of productivity, improved relationships with others, and a better self-image, ultimately boosting self-esteem, acceptance, and inner harmony,” Beckmann notes.
Pablo Sucarrat adds that physical activity triggers the release of certain chemicals in the brain, which contribute to overall well-being. “Brain chemicals like dopamine, norepinephrine, and endorphins create a sense of satisfaction during physical activity. As a result, many people who engage in sports feel the need to continue as a way to change their daily routine or combat issues such as stress or anxiety,” he explains.
It’s important to remember that while physical activity can be a valuable tool in treating depressive symptoms, it is not a standalone solution. “Depression isn’t something that can be fought solely through sports. In some cases, it must be accompanied by medication and psychiatric or neurological counseling. Physical activity clearly benefits patients as long as it can be done, but it’s not the only approach,” Sucarrat emphasizes.
However, one of the significant challenges in integrating physical activity into daily life, especially for those who are not accustomed to it, is the lack of motivation. Motivation plays a crucial role in whether someone continues or abandons their exercise routine. Sucarrat suggests that motivation can stem from either external or internal sources. The goals for engaging in physical activity can vary, from improving aesthetics and overall well-being to a specific interest in health enhancement.
Spanish sports psychologist Elena Ferrer underscores the importance of finding activities that one enjoys to boost motivation. “Finding something you can enjoy enhances motivation, which helps overcome difficulties. It’s important to adjust expectations and set realistic goals to avoid feelings of frustration and guilt,” Ferrer advises.
The Mayo Clinic also offers strategies to increase motivation, such as seeking support from mental health professionals, reframing physical activity as a non-obligatory task, and preparing for setbacks and obstacles. Sucarrat adds, “Whatever the motivation, it’s essential to start with simple, achievable routines like 15- to 20-minute walks. The key is to choose activities that are easy to do, don’t necessarily require financial investment, can be done at home, and are accessible to everyone.”
For adults, Sucarrat recommends engaging in physical activity at least three times a week for over 40 minutes each session. For children, the frequency should be increased to four times a week. José Carlos Hernández Soto, a physiotherapist and contributor to the article “Therapeutic Exercise as Treatment for Depression” in The Conversation, suggests performing between 150 and 300 minutes of aerobic activity weekly, combining moderate and vigorous exercise. He advises that at least 20 minutes should be of high intensity.
Structured sports disciplines aren’t always necessary. Activities like jogging, walking, or cycling in open spaces can be just as effective. Even simple exercises like taking the stairs instead of the elevator can help reduce anxiety and stress symptoms. Juan Alberto RÃos, a sports medicine specialist with the Smart Fit gym chain, highlights the effectiveness of various exercises in combating depression, anxiety, and stress. “It’s necessary to combine activities that stimulate the heart with those that engage the musculoskeletal system, which requires strength exercises,” he says.
Yoga and meditation also play a significant role in managing mental health by helping to control pain, calm the nervous system, and relax muscles. As mental health issues continue to rise, the importance of physical activity cannot be overstated. A 2023 study by the Proceedings of the National Academy of Sciences (PNAS), conducted across 113 countries with over 1.5 million participants, revealed a significant increase in feelings of sadness, worry, and stress, jumping from 25% to 31% over the past decade.
In conclusion, the global rise in mental health issues underscores the need for effective strategies to combat stress, anxiety, and depression. While the challenges are many, incorporating regular physical activity into daily routines can offer a powerful remedy. It’s not just about physical health; it’s about fostering a sense of well-being, improving self-esteem, and finding balance in an increasingly stressful world. As we face these mental health challenges, the role of physical activity becomes even more crucial in helping individuals navigate the complexities of modern life.
