Slow Jogging: What light exercise can do for the psyche
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Exercise training not only has favourable effects on the body, but also on the psyche. And more and more studies are confirming the importance of training for the treatment of mental illness. The effect appears to be at least as good as treatment with psychotropic drugs or psychotherapy.
An article by Deutscher Wellness Verband
New studies clearly indicate that exercise training, especially jogging, walking, strength training and yoga, is not only effective in preventing physical complaints and illness, but also prevents mental illness and can even be an effective treatment for manifest anxiety disorders and depression. The effect appears to be at least equivalent to treatment with psychotropic drugs or psychotherapy.There is therefore a lot to be said in favour of classifying exercise training as the first choice treatment for depression.
There are also study results from Germany that confirm this. The conclusion of a meta-analysis involving the University of Potsdam, which was published in the British Journal of Sports Medicine in 2023: ‘Exercise is an effective means of treating depression and depressive symptoms and should be offered as an evidence-based treatment option, with a focus on guided group training with moderate intensity and aerobic activity.’ Exercise training could soon become a health insurance benefit for the treatment of depression.
However, there is one problem. Stressed or mentally distressed people generally have little motivation to improve their condition through physical training because they fear exertion and further demands, i.e. even more stress. This is a strong objection. But:
A reduction in drive, which is typical for many people in a depressive phase, makes any adherence to therapy difficult, including taking medication and participating in psychotherapy. However, it is part of the job of good therapists to improve adherence. Secondly, and this is where wellness comes into play, low-threshold, easy training programmes are needed that have an immediate rewarding effect: Little effort, but immediate and tangible benefits for mental well-being.
It works with a special running technique that requires so little effort that it is perceived as ‘easy’: slow jogging. You run with small steps only so fast that you can have a relaxed conversation. This also promotes social contact within the group, which can also improve your mental state. The effects have been scientifically confirmed.
Incidentally, it has also been proven for several years that the runner's high is not produced by the pain-relieving endorphins, but by endocannabinoids, which, like THC in cannabis, have an anxiolytic and antidepressant effect. The greatest release of these self-produced happiness molecules occurs - which surprises most people - during moderate-intensity physical exercise. Incidentally, walking has no effect at all in this respect, nor does high-intensity sport. Of course, you don't have to be mentally ill to enjoy this good-mood kick. Running with the slow jogging technique is an effective, scientifically based wellness activity.
The Deutsche Wellness Verband has been promoting the spread of slow jogging in German-speaking countries since 2018. There are now four training centres in Germany and more than 200 trained slow jogging coaches. Trainers could also teach their members this running technique correctly in fitness centres that have treadmills, allowing them to benefit from the special advantages for their physical and mental health.
Sources:
- Noetel M, et al. Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ 2024;384:e075847
- Heissel A, et al. Exercise as medicine for depressive symptoms? A systematic review and meta-analysis with meta-regression. Br J Sports Med 2023;0:1–10.
- Pearce M, et al. Association Between Physical Activity and Risk of Depression. A Systematic Review and Meta-analysis. JAMA Psychiatry. 2022;79(6):550-559.
- Siebers M, et al. Exercise-induced euphoria and anxiolysis do not depend on endogenous opioids in humans. Psychoneuroendocrinology 2021;126 105173.
