Does Exercise Really Help with Depression?
If you’re depressed and all, the last thing you probably want to do is go to the gym and work out. But a large body of research suggests that physical activities can actually help ease symptoms of depression, and regular workouts could prevent the onset of this debilitating mental illness.
Your Brain on Exercise
Because of the overwhelming studies that point to the benefits of exercise in people with depression, many therapists and doctors are now advising patients to engage in regular physical activities, along with standard treatments.
But how exactly does exercise help people with depression? First, we want to examine what happens in the brain during depression. According to John J. Ratey, MD, of Harvard Medical School, this mental illness suppresses a person’s ability to adapt to new situations by reducing the ability of brain chemicals called neurotransmitters, like dopamine, norepinephrine and serotonin, to foster communication in the brain. He explained that exercise counters the effect of depression by boosting the production of brain-developed neurotrophic factor (BDNF), a protein that helps neurotransmitters perform their function and which may help patients find their way out from the loop of ‘self-hate’. Dr Ratey estimates that less than 50 per cent of depressed patients will see a significant reduction in symptoms by incorporating physical activities in their lifestyle, which is comparable to the response rates for medications.
Exercise has also been shown to improve symptoms of depression by:
· Positively affecting the neurotransmitters that antidepressant medications target.
· Boosting the production of endorphins, natural chemicals that reduce the perception of pain and boosts immunity.
· Reducing levels of stress hormone cortisol, thus relieving symptoms of anxiety and agitation.
· Reducing body temperature which has calming effect.
· Reducing muscle tensions which are related to depression-related soreness, pain and insomnia.
If you think that the benefits of exercise in relieving depression symptoms end there, you’re wrong. In addition to these physical benefits, exercise provides psychological and emotional benefits that make life easier for people suffering from depression.
First off, depression serves as a healthy distraction. As mentioned, depression locks a person in a loop of self-hate. It forces them be more focused on the dark side of life. Exercising is a distraction technique that compels a depressed person to focus on something else, even for just a little while. Exercise also boosts self-confidence. This can be attributed to the feel-good effects of physical activity. Being in good mood makes people feel better in general and about themselves. Also, exercise boosts self-confidence by making a person proud of what they do. It really feels good whenever you are able to accomplish a goal, like for example achieving your target of 2.5 hours of physical workout a week. Moreover, people who exercise see their bodies being able to do things they couldn’t do before. And since exercise lowers stress, a person will also have better self-esteem.
Lastly, exercise provides a positive and healthy outlet for coping with negative feelings. Many people with depression resort to drug or alcohol abuse, smoking, comfort eating and other unhealthy habits to divert their attention and ease feelings of loneliness and helplessness. Exercise is a great alternative to these coping mechanisms.
But how much exercise do you need to reduce depression symptoms? A study published in 2005 suggests that brisk walking for 35 minutes a day, five times a week or 60 minutes a day, three times a week, may have significant influence on mild to moderate depression. In an earlier research published in the Archives of Internal Medicine in 1999, scientists found that depression patients, who exercised regularly, regardless of which treatment they used, were less likely to relapse into depression.
Exercising when you’re depressed
Beginning to exercise during depression is really a difficult challenge for many. Depressed patients may feel fatigued and pessimistic about the benefits of exercise. These thoughts are normal. They are part of the ‘mental battle’ that one needs to overcome. Here are some tips to encourage yourself to exercise when you are depressed.
Make it your goal to get over depression. It helps to say a little mantra stating your great desire to overcome depression. You’ve got to decide in which side you are going to choose – your own side or your depression’s side. Depression will do everything to make you hold on to it so even putting on your sneakers would seem like a difficult and dragging task. Find a way to distract yourself until you’ve started with your first workout session. You don’t have to go to the gym or get professional training, unless you want to. You can download home workout programmes from the internet or perform activities that make use of different muscle groups in your body, such as gardening, mopping, cleaning, swimming, cycling, etc. When things get a little bit rough and every activity you plan to do seem overwhelming, stop thinking and JUST DO IT.
Here’s another thing to remember – exercising isn’t always fun and easy. There are days when you won’t feel like working out. You can schedule your workout activities every other day so you can give your body time to recover. And when you don’t feel like doing gym-like stances, consider attending a dance lesson or joining a sports activity.
Also, don’t forget the exercise is just one part of your journey in overcoming depression. There are other things to do, and the most important is to seek professional help. With the right treatment programme, and an extra effort on your part to exercise, there’s a big, big chance that you will overcome depression and prevent a relapse.
Sources:
http://www.webmd.com/
http://www.health.harvard.edu/
http://www.sparkpeople.com/
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