Can Exercise Help Fight Depression

What is depression?

Depression is much more than simply feeling low, we all have days when we wake up and want to stay in bed or just roll over and hide away from the day. But people who suffer from depression have this feeling EVERY day and they go through spells of feeling persistently sad for many weeks or months. Also the important difference between a low day and periods of depression is that sufferers have sever sadness rather than just a feeling of an off day. Many people still see this as a trivial concern and one that people should snap out of but it this is wrong. 

There are many complex symptoms that can be linked to depression but some of the below are possible psychological or physiological symptoms:

• continuous sadness
• feeling hopeless
• tearful
• guilt-ridden
• moving/speaking slowly
• change in appetite
• unexplained aches and pains

What are the leading causes of depression?

Depression isn't caused by one single cause or problem it is usually developed through a range of causes and has different triggers for everyone. For some a stressful event or life event (bereavement) can put people into what we call a "downward spiral" where one cause leads to another and that in turn leads to depression. For example, a long term illness causing you to feel low and then being unable to work and becoming unemployed could trigger depression. For the most part people are able to deal with such events but you put yourself at a higher risk if you stop seeing friends and family if you isolate yourself, so keeping in contact with loved ones at a traumatic time is very important.

Who is most at risk?

Although anyone can suffer from this problem there are certain groups who are at a higher risk of developing depression than others - but this doesn't mean they will. As you age it is shown that you are at a greater risk because as your life changes this can cause stress.

See Also: What depression does to a person?

Having these feelings for a prolonged duration will sometimes trigger depression.

Some personality groups are more vulnerable to depression as well - those with traits of low self esteem or overly critical. Family history can increase your risk because if a parent or sibling has suffered with this disorder then you are more likely to. Post natal depression is very common among new mothers because the stressful life event can present a range of mixed emotions along with physical changes. And finally alcohol and drug abuse are very common risk factors to lead to depression because of the addiction leading to other life problems such as lack of money and employment.

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!