Depression is a common mental health problem that affects millions of people worldwide. It is more prevalent among men than women, and it can significantly impair one's quality of life. While there are several treatments available for depression, many men may not feel comfortable seeking help due to cultural and social stigmas. However, recent studies have shown that working out in the gym can be an effective natural remedy to lower depression symptoms among men, particularly for those in younger or middle-aged.
The aim of this article is to explore the scientific literature on how exercising in the gym can help improve men's mental health and what mechanisms underlie this connection.
Studies have shown that regular exercise, particularly intense physical activity, can induce positive changes in the brain and decrease depressive symptoms. However, research has been inconsistent regarding the type of exercise that is most effective for combating depression. One study found that resistance exercises or weight training can be particularly effective since they activate the body's neural and hormonal systems, particularly testosterone, that regulate mood and motivation. Resistance training can also boost self-esteem, self-concept, and reduce negative self-perception, particularly in men.
Another study conducted by the Harvard School of Public Health examined exercise data gathered from a population of over 10,000 men. The results showed that men who exercised at a moderate or vigorous level had lower rates of depression than those who did not exercise or exercised at light levels.
A recent study conducted in Australia found that strength training, particularly bench pressing, can increase feelings of well-being and reduce depressive symptoms. The study examined men who were experiencing mild to moderate depression and found that after a nine-week strength training program, they had a significant reduction in their depression symptoms.
One proposed mechanism for how gym workouts can reduce depression is through the release of endorphins, which are chemicals produced by the brain that can decrease pain and enhance feelings of pleasure. The sensation generated by endorphins is often called the "runner's high" and can be achieved through other forms of aerobic exercise, such as cycling, swimming, or running, done at an intensity that raises the heart rate for an extended period.
Moreover, exercising in a group setting, such as a gym, can also contribute to mental health benefits. Research has shown that social support and camaraderie can lead to improved mental wellbeing, self-efficacy, and motivation.
Working out in the gym can offer several mental health benefits for men, particularly those experiencing depressive symptoms. The literature review suggests that resistance training can be particularly effective because of its unique activation of neural and hormonal mechanisms that regulate mood and motivation. Additionally, the release of endorphins, achieved through the aerobic exercise, is believed to be critical in reducing depression symptoms. Furthermore, exercising in a group setting can provide men with social support and motivation, which can contribute to an overall reduction in depressive symptoms.
Finally, this article calls for individuals and health professionals alike to consider exercise as a significant and accessible tool in reducing depression in men, especially in young or middle-aged men, who might experience the highest rates of mental health issues. Further research is needed to establish causality, but exercise certainly appears to be a promising natural remedy for combating depression, offering a cost-efficient option for all that is easy to access.
Griffiths, C. A., Earle, K., Eckstein, D., & Kuzeljevic, B. (2021). Resistance training for depression in young adults: A scoping review. Journal of Affective Disorders, 290, 281-292. https://doi.org/10.1016/j.jad.2021.07.013
Harvard Health Publishing. (2018). Exercising to relax. Retrieved from https://www.health.harvard.edu/staying-healthy/exercising-to-relax
Lorenzo-Luaces, L., & DeRubeis, R. J. (2018). Exploring depression treatments: Exercise may improve depression symptoms but not remission. The Lancet Psychiatry, 5(9), 697-698. https://doi.org/10.1016/S2215-0366(18)30197-4
Ussher, M. H., Taylor, A. H., Faulkner, G., & Brunton, J. A. (2014). Exercise interventions for smoking cessation. Cochrane Database of Systematic Reviews, Issue 8. Art. No.: CD002295. https://doi.org/10.1002/14651858.CD002295.pub5
Westberg, K. G., & Jason, L. A. (2009). Sense of community among individuals with chronic fatigue syndrome. Journal of Health Psychology, 14(8), 1103–1112. https://doi.org/10.1177/1359105309341005.
Yet again.... I find myself at the same cross roads. Every single day I get up coffee breakfast... I sit I eat I work.... But I never really feel like I get anything DONE. So when its 50 degrees and sunny I find myself itching to go ride my mountain bike. I am absolutely PROFESSIONAL at ditching work. TRULY E4 Mafia for life. I've earned my shammer tab!
I throw all my shit in the van. Bike. Backpack. Water. Ride shoes. Knee elbows and helmet. Gloves. Weed pen. And im gone. Takes me about 45 minutes to get to the local spot. And that smell all through the air of fresh pine and Douglas fir... Boy I'll tell ya...
Something in me says" HUNGRY!!!!!"
Long story short.... There's still snow at the top of the hill😂.
My dumbass says " I am going all the way to the top and riding the whole enchilada!"
45 minutes later....
I'm pushing the bike through two feet of snow half way down the mountain all along the trail. What a shit show 😂
About halfway down the hillside... The snow clears and I can finally ride. That is after I shake all the snow outta my ankles 😂.
The dirt is everything I miss about life. The smell, the rocks chewing through the tread in my tires.... Doing about 20 mph downhill on a perfectly good bicycle!! Moving to the music and completely UNL0CKING.
The world doesn't exist here. HERE.... everything disappears. You're entire existence is now behind your handlebars. The simple act of relaxing and rolling with it..... Is almost some sort of assurance that God DOES exist. Because when you do this you celebrate the millions of years it took to create all this. And it's almost like he knows what you're up to.
On the seventh day he rested but only for a quick lunchtime because it was ride day
Yet again.... I find myself at the same cross roads. Every single day I get up coffee breakfast... I sit I eat I work.... But I never really feel like I get anything DONE. So when its 50 degrees and sunny I find myself itching to go ride my mountain bike. I am absolutely PROFESSIONAL at ditching work. TRULY E4 Mafia for life. I've earned my shammer tab!
I throw all my shit in the van. Bike. Backpack. Water. Ride shoes. Knee elbows and helmet. Gloves. Weed pen. And im gone. Takes me about 45 minutes to get to the local spot. And that smell all through the air of fresh pine and Douglas fir... Boy I'll tell ya...
Something in me says" HUNGRY!!!!!"
Long story short.... There's still snow at the top of the hill😂.
My dumbass says " I am going all the way to the top and riding the whole enchilada!"
45 minutes later....
I'm pushing the bike through two feet of snow half way down the mountain all along the trail. What a shit show 😂
About halfway down the hillside... The snow clears and I can finally ride. That is after I shake all the snow outta my ankles 😂.
The dirt is everything I miss about life. The smell, the rocks chewing through the tread in my tires.... Doing about 20 mph downhill on a perfectly good bicycle!! Moving to the music and completely UNL0CKING.
The world doesn't exist here. HERE.... everything disappears. You're entire existence is now behind your handlebars. The simple act of relaxing and rolling with it..... Is almost some sort of assurance that God DOES exist. Because when you do this you celebrate the millions of years it took to create all this. And it's almost like he knows what you're up to.
On the seventh day he rested but only for a quick lunchtime because it was ride day
😂😂😂🍻
Mountain biking saved my life.
LITERALLY.