{"id":200058,"date":"2026-03-25T11:11:08","date_gmt":"2026-03-25T11:11:08","guid":{"rendered":"https:\/\/www.europesays.com\/se\/200058\/"},"modified":"2026-03-25T11:11:08","modified_gmt":"2026-03-25T11:11:08","slug":"traning-mot-depression-och-angest-lika-effektivt-som-medicin","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/se\/200058\/","title":{"rendered":"Tr\u00e4ning mot depression och \u00e5ngest \u2013 lika effektivt som medicin"},"content":{"rendered":"<p>\u201cTr\u00e4ning kan inte ers\u00e4tta behandling\u201d<\/p>\n<p>Han p\u00e5pekar att tr\u00e4ning inte generellt kan ers\u00e4tta medicin eller terapi.<\/p>\n<p>\u201cF\u00f6r patienterna p\u00e5 gruppniv\u00e5 visar inte den globala granskningen att tr\u00e4ning kan vara b\u00e4ttre \u00e4n psykoterapi eller l\u00e4kemedel. D\u00e4remot kan det ju f\u00f6r en enskild person fungera b\u00e4ttre j\u00e4mf\u00f6rt med en annan\u201d, s\u00e4ger han till Aftonbladet<\/p>\n<p>H\u00e5kan Jarbin varnar ocks\u00e5 f\u00f6r att dra f\u00f6r l\u00e5nga slutsatser. Det finns en risk att personer avslutar sin medicinering i tron att tr\u00e4ning r\u00e4cker.<\/p>\n<p>Vid lindrigare besv\u00e4r eller p\u00e5 l\u00e4ngre sikt kan dock tr\u00e4ning i vissa fall vara tillr\u00e4ckligt, menar han.<\/p>\n<p>S\u00e4rskilt effektivt vid \u00e5ngest<\/p>\n<p>N\u00e4r det g\u00e4ller \u00e5ngest visar analysen att kortare tr\u00e4ningsprogram, upp till \u00e5tta veckor, och aktiviteter med l\u00e4gre intensitet ofta ger b\u00e4st effekt.<\/p>\n<p>Det kan till exempel handla om promenader eller lugnare former av tr\u00e4ning.<\/p>\n<p>Tr\u00e4ning p\u00e5verkar hj\u00e4rnan direkt<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"701\" src=\"https:\/\/www.europesays.com\/se\/wp-content\/uploads\/2026\/03\/sdlOvTIX_vJBY0_NormalPreview.webp.webp\" alt=\"\" class=\"wp-image-1180915\"  \/>Foto: Johan Nilsson \/ TT. <\/p>\n<p>Enligt <strong>Petra M\u00e5nstr\u00f6m<\/strong>, kemist och personlig tr\u00e4nare, p\u00e5verkar fysisk aktivitet samma signalsystem i hj\u00e4rnan som antidepressiva l\u00e4kemedel.<\/p>\n<p>\u201cJag brukar s\u00e4ga att vi tr\u00e4nar hj\u00e4rnan lika mycket som musklerna. Den blir mer t\u00e5lig och det blir sv\u00e5rare att fastna i m\u00f6rka sp\u00e5r\u201d, s\u00e4ger hon till Aftonbladet.<\/p>\n<p>Hon lyfter ocks\u00e5 andra positiva effekter, som b\u00e4ttre s\u00f6mn, minskad stress och \u00f6kad energi. <\/p>\n<p>\u201c20 till 30 minuters r\u00f6relse p\u00e5verkar b\u00e5de psykisk h\u00e4lsa, s\u00f6mn, stress och fysik samtidigt. Det \u00e4r r\u00e4tt effektivt per investerad minut\u201d, s\u00e4ger hon.<\/p>\n<p>S\u00e5 ska du tr\u00e4na f\u00f6r b\u00e4st effekt<\/p>\n<p>F\u00f6r den som vill anv\u00e4nda tr\u00e4ning som st\u00f6d f\u00f6r psykisk h\u00e4lsa handlar det fr\u00e4mst om regelbundenhet, inte intensitet.<\/p>\n<ul class=\"wp-block-list\">\n<li>Tr\u00e4na 3\u20135 g\u00e5nger i veckan<\/li>\n<li>V\u00e4lj aktiviteter som h\u00f6jer pulsen<\/li>\n<li>Satsa p\u00e5 kortare, regelbundna pass<\/li>\n<\/ul>\n<p>Petra M\u00e5nstr\u00f6m f\u00f6rklarar att hj\u00e4rnan gillar regelbundenhet mer \u00e4n maxinsats. Exempel p\u00e5 bra tr\u00e4ningsformer \u00e4r promenader, cykling, simning, dans och styrketr\u00e4ning.<\/p>\n<p><strong>L\u00e4s mer p\u00e5 News55:<\/strong><\/p>\n<p><a href=\"https:\/\/www.news55.se\/halsa\/viktigt-fyll-pa-med-d-vitamin-under-varen\/\" rel=\"nofollow noopener\" target=\"_blank\">Viktigt: Fyll p\u00e5 med D-vitamin under v\u00e5ren<\/a><\/p>\n<p><a href=\"https:\/\/www.news55.se\/halsa\/sverige-mindre-lyckligt-sa-kan-du-ma-battre-prata-med-framlingar\/\" rel=\"nofollow noopener\" target=\"_blank\">Sverige mindre lyckligt \u2013 s\u00e5 kan du m\u00e5 b\u00e4ttre: \u201cPrata med fr\u00e4mlingar\u201d<\/a><\/p>\n<p><a href=\"https:\/\/www.news55.se\/halsa\/allt-fler-vuxna-blir-skarmberoende-sa-hittar-du-balans\/\" rel=\"nofollow noopener\" target=\"_blank\">Allt fler vuxna blir sk\u00e4rmberoende \u2013 s\u00e5 hittar du balans<br \/><\/a><br \/><a href=\"https:\/\/www.news55.se\/halsa\/sverige-mindre-lyckligt-sa-kan-du-ma-battre-prata-med-framlingar\/\" rel=\"nofollow noopener\" target=\"_blank\"><br \/><\/a><br \/><a href=\"https:\/\/www.news55.se\/halsa\/viktigt-fyll-pa-med-d-vitamin-under-varen\/\" rel=\"nofollow noopener\" target=\"_blank\"><br \/><\/a><\/p>\n<p>L\u00e4s mer fr\u00e5n News55 &#8211; v\u00e5rt nyhetsbrev \u00e4r kostnadsfritt:Prenumerera<\/p>\n","protected":false},"excerpt":{"rendered":"\u201cTr\u00e4ning kan inte ers\u00e4tta behandling\u201d Han p\u00e5pekar att tr\u00e4ning inte generellt kan ers\u00e4tta medicin eller terapi. \u201cF\u00f6r patienterna&hellip;\n","protected":false},"author":2,"featured_media":200059,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[69],"tags":[10416,14244,632,113,112,2741,2742,16606,34,31,33,32,30,331,15971],"class_list":["post-200058","post","type-post","status-publish","format-standard","has-post-thumbnail","category-halsa","tag-angest","tag-depression","tag-forskning","tag-halsa","tag-health","tag-lakemedel","tag-medicin","tag-overlakare","tag-se","tag-svenska","tag-sverige","tag-sweden","tag-swedish","tag-traning","tag-wellness"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@se\/116289515402093509","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/posts\/200058","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/comments?post=200058"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/posts\/200058\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/media\/200059"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/media?parent=200058"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/categories?post=200058"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/se\/wp-json\/wp\/v2\/tags?post=200058"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}