Вправи при депресії — порівнянно з SSRI при легкій-помірній

The Cochrane review on exercise for depression (Cooney 2013) is one of the most-cited movement-as-medicine studies: 30 minutes of moderate aerobic exercise 3-5 times per week produces an antidepressant effect comparable to SSRI antidepressants in mild-to-moderate depression. Strength training has independent evidence (Gordon 2018 JAMA Psychiatry meta-analysis). Outdoor exercise amplifies the effect via vitamin D synthesis + circadian regulation. The mechanism is multiple: BDNF release (brain-growth factor), endorphin and endocannabinoid release, normalisation of HPA-axis cortisol, parasympathetic regulation, and improved sleep architecture.

Volya's catalogue carries the foundation moves: slow-arm-swing-walk for stage-1 outdoor cardio, standing-march and seated-march for indoor cardio variants, diaphragmatic-breathing for parasympathetic regulation, scapular-retraction and cat-cow for desk-worker tension release, and supine-bridge-march for low-impact strength entry. The AI coach also knows the nutrition side — omega-3 1-2 g/day (algae for vegans, SSRI flag if applicable), vitamin D test-first, Mediterranean pattern per SMILES trial, folate 400-800 mcg, B12 (mandatory for vegans), and the alcohol + ultra-processed limits. This page is informational — exercise is an adjunct to therapy and medication, NEVER a replacement. If you have thoughts of self-harm, contact a crisis line or emergency services.