How Can Exercise Help Fighting Depression?

Treatment of depression has many different formats from simply waiting to see if you get better right through to treatment with long term medication. A new and effective way of helping to treat depression is the use of exercise. Exercise has always been known to be good for you because it helps to keep you at an acceptable weight, increases the good hormones and makes you feel great about yourself. So its an easy match to treat a problem of feeling low with something that should make you feel good. In recent studies it has shown that exercise does in fact help people who suffer from mental health problems and can even prevent depression. Most of the causes of depression are linked to anxiety and sadness from a lack of control (such as loss of job or death in family) so exercise can give them back their control of their own lives.

Exercise triggers the release of endorphins, which are natural chemicals in the brain that promote feelings of happiness and reduce pain perception. This release of endorphins can create a sense of well-being and happiness, countering the negative emotions associated with depression.

Regular exercise can reduce the production of stress hormones, such as cortisol. Lower stress levels can lead to a more relaxed and less anxious state of mind, which can be beneficial for those experiencing depression.

It's important that people choose an activity they enjoy - it's not about them joining a gym and forcing them into a program they don't like. If they don't enjoy it they will not adhere to it and cause further depression. Join a class where you can make friends, walk the dog everyday with a friend or a dog group or simply get a bicycle and take a ride.

Participating in group exercises or team sports can provide social interaction and a sense of belonging, reducing feelings of isolation and loneliness that often accompany depression.

How much you should exercise?

To stay healthy its advised that adults do 150 minutes a week of moderate intensity exercise. This means your heart rate is up but still able to have a conversation while exercising. If you are a total beginner to exercise then work up to this gradually starting with just 10-15 minutes per day until you are able to complete 30 minutes a day. Try this simple 5 day exercise plan to get yourself feeling better yourself:

Day 1 - Walk 15 minutes outdoors around your local area

Day 2 - Go to your local park - on grass walk 2 minutes and jog 30 seconds. Repeat this 5 times

Day 3 - Walk 15 minutes outdoors around your local area

Day 4 - Swimming - if possible go to your local centre and swim for 30 minutes at your own pace and with rest periods

Day 5 - Meet a friend and walk for 20 minutes - and go for a coffee afterwards to celebrate your first week of exercise!

Prescription exercise

I mentioned that exercise is a great preventer and can treat depression but GP's are actually prescribing exercise now.

See Also: Can Regular Exercise Improve Mood and Ease Anxiety?

Also depending on your situation you may be able to access this for free or at a reduced cost which is one of the factors that stop people from exercising and this adds to their downward spiral.

Exercise can serve as a healthy coping mechanism for managing stress and negative emotions. It can provide a sense of control and empowerment over one's mental health.

Depression is a serious problem in the current economic climate with many people unemployed and obesity on the rise. If you have been suffering any of the symptoms noted above for 2 weeks or more it may be worth a quick trip to the doctor to discuss the problems. Simply having this conversation could actually help to prevent you developing depression in the long run. Talk to friends and family, don't isolate yourself and take part in regular exercise - no matter what it is - even cardio pole!