Anxiety and depression are among the biggest public health problems of the 21st century. The World Health Organization (WHO) estimates that approximately 280 million people worldwide live with depression, while anxiety disorders affect approximately 264 million. As a consequence, there is an increase in work absences, reduced productivity, social isolation, and decreased quality of life.

In this context, non-pharmacological strategies, such as physical exercise, stand out as tools for promoting mental health, capable of preventing and alleviating symptoms with low cost and few adverse effects.

Neurochemical Effects

The practice of physical exercise triggers the release of:

endorphins
serotonin
dopamine
norepinephrine

These substances act directly to improve mood, increase the feeling of well-being, and reduce the perception of pain and stress. Physical activity also decreases cortisol, a hormone related to chronic stress.

Psychosocial Aspects

Beyond physiological effects, physical exercise:

promotes self-esteem
improves body image
increases socialization
contributes to healthier lifestyles
regulates the sleep cycle

These factors work together in the prevention and treatment of mental disorders.

Results and Discussion

The studies analyzed indicate that:

Aerobic exercises (such as running, walking, and cycling) significantly reduce anxiety symptoms.

Resistance training (weightlifting) has a positive effect on self-esteem and mood.
Sessions lasting between 30 and 60 minutes, performed 3 to 5 times a week, show a greater therapeutic impact.
Moderate-intensity exercises show more consistent results than strenuous efforts.

The combination of physical exercise and psychotherapy shows higher rates of depression remission compared to isolated interventions.

The authors emphasize that physical exercise does not replace clinical treatments when necessary, but it is an effective complementary strategy.

It is concluded that physical exercise has great potential as an auxiliary method in reducing anxiety and depression. Its benefits include positive neurochemical changes, stimulation of socialization, and improvement in quality of life. It is recommended that the practice be regular, accompanied by qualified professionals, and integrated with other forms of mental health treatment when necessary.

Margarida Silvestre