Exercise Helps Ward Off Depression

Jessica Lynn H3I Director of Lifetime Fitness

 

 

            Here at the Institute, exercise is a key part of the foundation of a healthy lifestyle.  Along with eating healthy, getting plenty of exercise helps you lose weight and get fit.  As you may know, it can also reduce the risk of many chronic conditions including diabetes, high blood pressure, and heart disease.  But did you know that exercise can improve the symptoms of depression?  According to the Mayo Clinic, an increasing amount of data suggests that exercise can actually help alleviate depression and anxiety.

            Of course, exercise is not a cure for depression.  But if you suffer from it, your physician may prescribe daily exercise, along with other treatments like therapy and medication, to help ease the symptoms.  To help ward off depression and anxiety, researchers indicate that it takes a minimum of 30 minutes of activity for 3-5 days a week.  Even small amounts of exercise may help, however, if it seems too difficult to even get started.

            At this time, scientists are unsure exactly how exercise aids in recovering from depression and anxiety.  It may be that it relieves muscle tension, increases body temperature, calms you down, and helps you sleep better.  Exercise is also known to cause the release of endorphins and other chemicals in the brain that can help enhance mood.  Whatever the reason, it is clear that exercising on a regular basis will help you feel better in both body and mind.

            The Mayo Clinic describes several benefits of exercise for people suffering from depression.  An increase in confidence is one.  Exercise provides a sense of accomplishment along with improving your personal appearance.  It can also serve as a healthy distraction from negative feelings.  Exercise may lead to more interaction with others and less anxiety and isolation as well.  As you can see, exercise is a positive coping strategy that offers rewards on many levels.  Unlike excessive drinking, for example, which only serves to magnify the problem.

            Obviously, depression can make it difficult to even get out of bed, much less start an exercise program.  But there are a few ways to help get started on the road to good health.  First, seek out support from your friends, family, and doctor when embarking on any fitness plan.  Their help and guidance will keep you on track when you’re feeling down.  Then identify the kind of activities you prefer and, hopefully, will stick with.  Whether it’s an early morning run or an afternoon walk with the dog, find what you enjoy and do it.

Be sure to set realistic goals.  Start slowly and work your way up to more intense exercise.  Don’t put pressure on yourself.  View exercise as only one part of your treatment plan.  Don’t worry if you miss a day -- just try again tomorrow.  Identify your barriers to success and problem-solve ways around them.  Anticipate setbacks and don’t let them get you down.  Emphasize your accomplishments and don’t dwell on the negatives.  Soon you’ll discover that exercise has become a part of your daily life as well as your happiness.