Depression and Exercise
- Web Developer
- Aug 11, 2020
- 6 min read
What is depression?
Sometimes, people tend to use this term lightly to talk about their sadness. And most people do feel it when experiencing life’s loss and struggles. But if have these feelings lasting for days with a sense of hopelessness and worthlessness, you should seek mental health support.
Depression is a mood disorder that causes persistent feelings of apathy and sadness. It’s a complex condition, with several contributing factors. Changes in your brain biochemistry likely play a part.
Battling with depression myself for years, one of the most important thing that kept me paddling above the surface is regular physical exercises.
Studies have found that exercise can be a helpful treatment for mild to moderate depression in adults. Exercise should therefore be considered as an important lifestyle change that is used in addition to other treatments for depression. The benefits that can be attained from exercise depend on the amount of exercise that is undertaken. Most studies showing that exercise was helpful used aerobic exercise (such as running or walking), for at least 30 minutes, three times a week, for at least eight weeks.
How does exercise help depression and anxiety?
Releasing feel good endorphins: The first thing you might think of when it comes to exercise and depression is what is commonly known as “runner’s high.” This describes the release of endorphins that your brain experiences when you physically exert yourself. Endorphins are a type of neurotransmitter, or chemical messenger. They help relieve pain and stress.
Endorphins are only one of many neurotransmitters released when you exercise. Physical activity also stimulates the release of dopamine, norepinephrine, and serotonin. These brain chemicals play an important part in regulating your mood.
For example, regular exercise can positively impact serotonin levels in your brain. Raising your levels of serotonin boosts your mood and overall sense of well-being. It can also help improve your appetite and sleep cycles, which are often negatively affected by depression.
Regular exercise also helps balance your body’s level of stress hormones, such as adrenaline. Adrenaline plays a crucial role in your fight-or-flight response, but too much of it can damage your health.Endorphins also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as “euphoric.” That feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life.
Distracting you:Exercise can have other mental health benefits too. For example, focusing on your body’s movements during exercise may help distract you from upsetting thoughts. Setting and meeting exercise-related goals may also boost your confidence and sense of control.
When you exercise with other people, it can provide mood-boosting social benefits. For example, consider walking in the park, taking a yoga class, or joining a recreational sport team with a friend or family member. Exercise classes can also be a good place to meet new people. You can enjoy the physical stimulation of a workout, while getting social stimulation too.
Regular exercise has many psychological and emotional benefits, too. It can help you:
Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
Get more social interaction. Exercise and physical activity may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.
Cope in a healthy way. Doing something positive to manage depression or anxiety is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how you feel, or hoping depression or anxiety will go away on its own can lead to worsening symptoms.
Regular exercise has been proven to:
Reduce stress
Ward off anxiety and feelings of depression
Boost self-esteem
Improve sleep
Exercise also has these added health benefits:
It strengthens your heart.
It increases energy levels.
It lowers blood pressure.
It improves muscle tone and strength.
It strengthens and builds bones.
It helps reduce body fat.
It makes you look fit and healthy.
How do I get started?
People with depression may find it difficult to get started or get motivated, or continue to exercise on a long-term basis. Here are some tips to get you started.
Identify what you enjoy doing. Figure out what type of physical activities you’re most likely to do, and think about when and how you’d be most likely to follow through. For instance, would you be more likely to go for a run in the morning, play a sport with your friends or children, go to the gym and work with weights?
Get your mental health professional’s support. Talk to your doctor or mental health professional for guidance and support. Discuss an exercise program or physical activity routine and how it fits into your overall treatment plan.
Set reasonable goals. Your mission doesn’t have to be walking for an hour five days a week. Think realistically about what you may be able to do and begin gradually. Design your plan to your own needs and abilities rather than setting unrealistic guidelines that you’re unlikely to meet. Starting too much too soon will have higher chances of a setback.
Don’t think of exercise as a chore: Don’t look at it as a punishment or something that you “have” to do. Treat it just like you would treat any other activity that you do for your mental and physical well being. Start small, till it becomes a part of your lifestyle.
Analyze your barriers. Figure out what’s stopping you from being physically active or exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with or who enjoys the same physical activities that you do. If you don’t have money to spend on exercise gear, do something that’s cost-free, such as regular walking. If you think about what’s stopping you from being physically active or exercising, you can probably find an alternative solution.
Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn’t mean you can’t maintain an exercise routine and might as well quit. Just try again the next day. Stick with it.
Go for exercises that offer social support: Play a sport with your friends, go to the local gymnasium, join a group class or hire a personal trainer. This way, you would get support to stick with it even on the days you aren’t feeling up to it.
Make exercise a part of your daily life, even if you are sad: If the thought of exercise feels like a burden, find ways to incorporate it into your day. For example, try walking on errands instead of driving or take the stairs instead of using the elevator. Or, if you’re watching TV, try riding an exercise bike or walking in place instead of sitting.
Once you start exercising, you should find that it becomes easier, and you may find it’s something you look forward to.
Make a plan: Planning a routine can help people become more active. Make sure some form of exercise is included each day. Try to stick to the plan as closely as possible, but be flexible.
What kind of exercise should I do?
While any amount of exercise can help relieve the symptoms of depression, regular exercise is best. Some types of exercise may be more beneficial than others.
Aerobic workouts are most associated with positive results in treating depression. Aerobic exercise elevates your heart rate, which improves circulation in your brain. This helps promote healthy brain function and balanced brain chemistry. Aerobic exercise also provides many physical health benefits. So pick something that keeps your heart rate up.
Run: The best and free drug, “the runner’s high”
Strength training: Strength training is about mastery and control. It requires full attention and concentration. More importantly, you can see the results, the outline of the muscles forming, from dedication and training.
Yoga: Yoga has a wonderful antidepressant effect in that they improve flexibility; involve mindfulness, which breaks up repetitive negative thoughts; increase strength; make you aware of your breathing; improve balance; and contains a meditative component.
Tai chi: Like yoga, the slow, gentle movements of Tai chi might help you break free from depression or major depressive disorder.
Walk: Simply putting one foot in front of the other may be the trick to feeling better — that’s because walking is an aerobic exercise that’s suited for almost everyone. All it takes is a pair of comfortable, supportive shoes, and you’re ready to go.
Play: If you like being outdoors, play a sport with your friends or family.
Dance: Join a zumba or dance class. The aerobic activity and focus on coordinated movements are great to help ease depressive symptoms.
Depression is treatable and exercise is one of the easiest and most times freely available treatment. Start slow and stay steady.
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