{"id":7983,"date":"2026-01-09T11:18:55","date_gmt":"2026-01-09T11:18:55","guid":{"rendered":"https:\/\/ziew.online\/?p=7983"},"modified":"2026-01-09T11:18:57","modified_gmt":"2026-01-09T11:18:57","slug":"cwiczenia-i-depresja","status":"publish","type":"post","link":"https:\/\/ziew.online\/index.php\/2026\/01\/09\/cwiczenia-i-depresja\/","title":{"rendered":"\u0106wiczenia i depresja"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0106wiczenia i depresja<\/h2>\n\n\n\n<p class=\"has-drop-cap wp-block-paragraph\">\u0106wiczenia i depresja, czyli jak pom\u00f3c w\u0142asnej psychice bez konieczno\u015bci cz\u0119stych odwiedzin u psychologa. Czy to w og\u00f3le ma sens? Jaka jest faktyczna rola \u0107wicze\u0144 sportowych w prze\u0142amywaniu depresji? Ciekawi? Zaczynamy!<\/p>\n\n\n\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a14556a856dd&quot;}\" data-wp-interactive=\"core\/image\" data-wp-key=\"6a14556a856dd\" class=\"wp-block-image size-full is-resized wp-lightbox-container\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"450\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on--click=\"actions.showLightbox\" data-wp-on--load=\"callbacks.setButtonStyles\" data-wp-on--pointerdown=\"actions.preloadImage\" data-wp-on--pointerenter=\"actions.preloadImageWithDelay\" data-wp-on--pointerleave=\"actions.cancelPreload\" data-wp-on-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/ziew.online\/wp-content\/uploads\/2026\/01\/pexels-mastercowley-897817_p.jpg\" alt=\"\u0106wiczenia i depresja 3\" class=\"wp-image-7995\" style=\"width:750px;height:auto\" srcset=\"https:\/\/ziew.online\/wp-content\/uploads\/2026\/01\/pexels-mastercowley-897817_p.jpg 600w, https:\/\/ziew.online\/wp-content\/uploads\/2026\/01\/pexels-mastercowley-897817_p-300x225.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\tdata-wp-bind--aria-label=\"state.thisImage.triggerButtonAriaLabel\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.thisImage.buttonRight\"\n\t\t\tdata-wp-style--top=\"state.thisImage.buttonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><figcaption class=\"wp-element-caption\">Photo by Nathan Cowley: https:\/\/www.pexels.com\/photo\/man-in-blue-and-brown-plaid-dress-shirt-touching-his-hair-897817\/<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Depresja<\/h2>\n\n\n\n<p class=\"has-drop-cap wp-block-paragraph\">Depresja jest cz\u0119st\u0105 przyczyn\u0105 zachorowalno\u015bci i \u015bmiertelno\u015bci na ca\u0142ym \u015bwiecie. Dotyka ju\u017c ponad 280 milion\u00f3w ludzi i przyczynia si\u0119 w znacznym stopniu do pewnego rodzaju niepe\u0142nosprawno\u015bci. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Objawia si\u0119 g\u0142\u00f3wnie obni\u017ceniem nastroju (smutkiem, przygn\u0119bieniem, nisk\u0105&nbsp;samoocen\u0105, ma\u0142\u0105 wiar\u0105 w swoje mo\u017cliwo\u015bci,&nbsp;poczuciem winy,&nbsp;pesymizmem, a nawet&nbsp;my\u015blami samob\u00f3jczymi). Charakteryzuje si\u0119 r\u00f3wnie\u017c niezdolno\u015bci\u0105 do prze\u017cywania przyjemno\u015bci,&nbsp;spowolnieniem psychoruchowym i zaburzeniem&nbsp;rytmu dobowego. Choroba ta cz\u0119sto jest leczona za pomoc\u0105 lek\u00f3w przeciwdepresyjnych lub terapii psychologicznej, a tak\u017ce obu tych metod jednocze\u015bnie. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Okazuje si\u0119 jednak, \u017ce niekt\u00f3re osoby mog\u0105 preferowa\u0107 alternatywne podej\u015bcia, takie jak \u0107wiczenia fizyczne.  Oczywi\u015bcie, nie mo\u017cna zast\u0105pi\u0107 ca\u0142kowicie wizyt u lekarza, niemniej jednak mo\u017cna dzi\u0119ki nim ograniczy\u0107 ich ilo\u015b\u0107. Czy faktycznie mog\u0105 one pom\u00f3c w zr\u00f3wnowa\u017ceniu psychiki osoby chorej na depresj\u0119?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Badania<\/h2>\n\n\n\n<p class=\"has-drop-cap wp-block-paragraph\">Obszerny przegl\u0105d bada\u0144 sugeruje, \u017ce \u0107wiczenia fizyczne mog\u0105 \u0142agodzi\u0107 depresj\u0119 r\u00f3wnie skutecznie jak terapia psychologiczna. W por\u00f3wnaniu z lekami przeciwdepresyjnymi \u0107wiczenia fizyczne wykaza\u0142y podobne korzy\u015bci. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Naukowcy odkryli, \u017ce najskuteczniejsze s\u0105 lekkie lub umiarkowane \u0107wiczenia wykonywane podczas wielu sesji, kt\u00f3re powoduj\u0105 niewiele skutk\u00f3w ubocznych. Chocia\u017c nie s\u0105 one panaceum, \u0107wiczenia fizyczne mog\u0105 by\u0107 dla wielu os\u00f3b skutecznym i dost\u0119pnym narz\u0119dziem. Tym bardziej, \u017ce nie wsz\u0119dzie mo\u017cemy otrzyma\u0107 pomoc na czas, cho\u0107by dlatego, \u017ce s\u0142u\u017cba zdrowia sama jest &#8222;na skraju wytrzyma\u0142o\u015bci&#8221;.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Analiza ta zosta\u0142a przeprowadzona przez naukowc\u00f3w z Uniwersytetu Lancashire i opiera\u0142a si\u0119 na danych pochodz\u0105cych z 73 bada\u0144 kontrolowanych, w kt\u00f3rych wzi\u0119\u0142o udzia\u0142 prawie 5000 doros\u0142ych os\u00f3b z rozpoznaniem depresji. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">W badaniach tych por\u00f3wnano wp\u0142yw \u0107wicze\u0144 fizycznych z brakiem leczenia lub warunkami kontrolnymi, a tak\u017ce z terapiami psychologicznymi i lekami przeciwdepresyjnymi. Og\u00f3lnie rzecz bior\u0105c, wyniki bada\u0144 wykaza\u0142y, \u017ce \u0107wiczenia fizyczne prowadzi\u0142y do umiarkowanego zmniejszenia objaw\u00f3w depresji w por\u00f3wnaniu z brakiem leczenia. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">W por\u00f3wnaniu z terapi\u0105 psychologiczn\u0105 \u0107wiczenia fizyczne przynios\u0142y podobn\u0105 popraw\u0119, na podstawie umiarkowanie pewnych dowod\u00f3w pochodz\u0105cych z dziesi\u0119ciu bada\u0144. Por\u00f3wnania z z za\u017cywaniem lek\u00f3w przeciwdepresyjnych, wykaza\u0142y por\u00f3wnywalne efekty, ale dowody potwierdzaj\u0105ce by\u0142y ograniczone i uznano je za ma\u0142o pewne. Nie \u015bledzono dalszych zachowa\u0144 uczestnik\u00f3w po zako\u0144czeniu leczenia, co sprawia, \u017ce d\u0142ugoterminowy wp\u0142yw pozosta\u0142 niejasny.<\/p>\n\n\n\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a14556a85e17&quot;}\" data-wp-interactive=\"core\/image\" data-wp-key=\"6a14556a85e17\" class=\"wp-block-image size-full is-resized wp-lightbox-container\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"450\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on--click=\"actions.showLightbox\" data-wp-on--load=\"callbacks.setButtonStyles\" data-wp-on--pointerdown=\"actions.preloadImage\" data-wp-on--pointerenter=\"actions.preloadImageWithDelay\" data-wp-on--pointerleave=\"actions.cancelPreload\" data-wp-on-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/ziew.online\/wp-content\/uploads\/2026\/01\/pexels-mikoto-3778252_p.jpg\" alt=\"\u0106wiczenia i depresja 2\" class=\"wp-image-7996\" style=\"width:750px;height:auto\" srcset=\"https:\/\/ziew.online\/wp-content\/uploads\/2026\/01\/pexels-mikoto-3778252_p.jpg 600w, https:\/\/ziew.online\/wp-content\/uploads\/2026\/01\/pexels-mikoto-3778252_p-300x225.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\tdata-wp-bind--aria-label=\"state.thisImage.triggerButtonAriaLabel\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.thisImage.buttonRight\"\n\t\t\tdata-wp-style--top=\"state.thisImage.buttonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><figcaption class=\"wp-element-caption\">Photo by mikoto.raw Photographer : https:\/\/www.pexels.com\/photo\/woman-in-black-and-white-striped-shirt-while-looking-out-at-the-window-3778252\/<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Konkluzja<\/h2>\n\n\n\n<p class=\"has-drop-cap wp-block-paragraph\">Jak przyznali sami autorzy raportu, kt\u00f3ry okaza\u0142 si\u0119 na portalu &#8222;<strong><a href=\"https:\/\/www.cochranelibrary.com\/cdsr\/doi\/10.1002\/14651858.CD004366.pub7\/full\">cochranelibrary.com<\/a><\/strong>&#8222;: &#8222;\u0106wiczenia fizyczne mog\u0105 by\u0107 nieco skuteczniejsze ni\u017c wizyta kontrolna u specjalisty, przynajmniej w zmniejszaniu objaw\u00f3w depresji. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Wydaje si\u0119 r\u00f3wnie\u017c, \u017ce \u0107wiczenia fizyczne nie s\u0105 ani bardziej, ani mniej skuteczne ni\u017c leczenie psychologiczne lub farmakologiczne, chocia\u017c wniosek ten opiera si\u0119 na kilku niewielkich badaniach. Dodatkowo zaznaczy\u0107 trzeba, \u017ce nie przeprowadzano d\u0142ugoterminowej obserwacji obiekt\u00f3w bior\u0105cych udzia\u0142 w badaniu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jakie zatem wnioski musimy wysnu\u0107 sami? Ano takie, \u017ce warto \u0107wiczy\u0107 by zmniejszy\u0107 stres i polepszy\u0107 postrzeganie samego siebie. Dodatkowo zaj\u0105\u0107 umys\u0142 czym\u015b, co nie do\u015b\u0107 \u017ce przynosi zdrowie, to jeszcze poprawia nastr\u00f3j na ca\u0142y dzie\u0144. Mo\u017cna np. zacz\u0105\u0107 biega\u0107 (kilka &#8222;satyrycznych&#8221; porad na <strong><a href=\"https:\/\/www.youtube.com\/@ziew_acz\/featured\">naszym kanale YouTube<\/a><\/strong>).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nale\u017cy r\u00f3wnie\u017c pami\u0119ta\u0107 o wizytach u specjalisty. Nie da si\u0119 ich bowiem wyeliminowa\u0107 w ca\u0142o\u015bci. W ko\u0144cu musimy by\u0107 pewni, \u017ce &#8222;\u0107wiczenia fizyczne&#8221; przynosz\u0105 zak\u0142adany efekt. Czy zatem \u0107wiczenia pomagaj\u0105 w depresji? Tak. Czy mo\u017cna nimi zast\u0105pi\u0107 wizyty u psychologa? Owszem, ale tylko cz\u0119\u015bciowo. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zatem \u0107wiczmy swoje cia\u0142o, by zdrowie nam dopisywa\u0142o! Czego \u017cycz\u0119 Wam i sobie samemu, a p\u00f3ki co&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do nast\u0119pnego!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0106wiczenia i depresja, czyli jak pom\u00f3c w\u0142asnej psychice bez konieczno\u015bci cz\u0119stych odwiedzin u psychologa. Czy to w og\u00f3le ma sens?<\/p>\n","protected":false},"author":1,"featured_media":7994,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"iawp_total_views":66,"footnotes":""},"categories":[60],"tags":[481,482,476,483,477,479,480,478],"class_list":["post-7983","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bezpieczenstwo","tag-depression-therapy","tag-how-to-treat-depression","tag-leczenie-depresji","tag-mental-health-treatment","tag-metody-leczenia-depresji","tag-naturalne-metody-na-depresje","tag-treating-depression","tag-wyjscie-z-depresji"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0106wiczenia i depresja - ZIEW.ONLINE<\/title>\n<meta name=\"description\" content=\"\u0106wiczenia i depresja, czyli jak pom\u00f3c w\u0142asnej psychice bez konieczno\u015bci cz\u0119stych odwiedzin u psychologa. 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