Workout As An Alternative Treatment To Depression

Depression is classified as a known and treatable mental condition. As such, it shows signs and symptoms which are measurable and diagnosable just as any other medical condition does. Similar to other medical conditions, pharmaceuticals have been developed to alter specific physiological functions to treat depression, and reverse its effects.

If you suffer from depression and are looking for a holistic and an alternative to pharmaceuticals to treat your condition, first you need to check with your doctor. You should never self-medicate, or change your dosages without the express recommendation of your physician. As a part of a holistic treatment to depression, exercise plays a very strong role. Exercise, and any kind of movement in general, is what the human body was designed to do. Doing so also causes a positive hormonal response from your body.

The Rush

If you have ever exercised vigorously and shortly after you stopped experienced the sensation which makes you feel like you are invincible? A feeling of euphoria is often reported by many people who exercise regularly and engage in high intensity workouts. This is the rush. It is the positive hormonal response your body gives you after an intense exercise session. It is a perfectly normal reaction which is initiated after your heart has been pumping and your muscles have been contracting for a short while. It triggers the pituitary gland in the brain which tells it to release hormones called endorphins, which are what give the sensation of feeling happiness.

The idea to use workouts and exercising as a way of treating depression is based on this very principle. However, several dozen studies have examined this exact theory and looked at if exercise can actually treat depression. The researchers have found that in general, exercise can indeed treat the symptoms of mild and moderate depression.

Research on Depression and Exercise

A study review which looked at the research on exercise and depression concluded that exercise does actually elevate your mood for a some period of time. The studies showed that consistent and moderate intensity exercise could help to milder depressions, and may help play a role in treating severe depression.

A published Harvard study which dates back to 1999, compared the effects of a regular exercise routine and prescription anti-depressants on a group of participants. The 156 participants suffered from mild to moderate depression. The participants were divided into 3 different test groups. The first group was treated with an anti-depressant, while the second was prescribed a regular exercise routine, and the third was prescribed both the drug and regular exercise sessions. After a full 16 weeks, the level of depression was measured in all 3 groups. The results were surprising. The study found out that all the group scores were essentially the same, easing in all the treatments, and 60% to 70% of the participants in all groups were no longer classified as severe.

Can Exercise Actually Ease Your Depression?

Exercise may not necessarily be a replacement for medical treatment of all levels of depression, but it can ,however, ease mild, moderate and even severe cases. In a follow up study to the Harvard study  that we discussed previously, the long term effects were also noted down.

A whole 6 months after the study took place, it was found out that all of the participants who engaged in regular exercise were far less likely to relapse back into depression, regardless of which initial treatment they were given.

Regardless of how depression may be treated, exercise can always provide a safe and non invasive method of treatment. While it is known that anti-depressant medication has a much more immediate effect, the effects of exercise actually last longer. In addition, there are no negative side effects of exercise, while the anti-depressants show a rather long list of risks and side effects.

Researchers have also noted that while regular exercise is a pretty simple and also an effective method of treatment, it can be very difficult to find the motivation to start exercise, especially do it every day, when you suffer from depression. The real challenge is often just getting oneself to not only get started on exercising but actually maintain conssitency by doing it every day.

Other positives of Exercise

Working out is more than a way to improve mood. Breaking out of emotional problems is just one of the many benefits of exercise. The other effects of exercise include reducing blood pressure, improving cardiovascular function, moderating blood sugar levels, and protecting against heart disease, cancer and other ailments.

Depending on the exercise you do, you may also become stronger, more flexible, improve balance, improve coordination and more.

What Exercise you should do

The US Surgeon general report recommends engaging in at least 30 minutes of moderate activity almost each day to reap the benefits of physical activity. Moderate activities can include gardening, brisk walking, and more intense activities as well. A great way to stay motivated is to make a plan which forces you to stay consistent.

For example, join a team sport which you must show up for. A friendly soccer or baseball league is a simple way to meet other, like minded people, who are looking to get a little bit of physical activity in their week. You can also join a class; have you ever wanted to learn a style of dance? Or for a more  zen option, take a regular pilates or yoga class.

Joining with a friend can also help to keep you motivated. A workout buddy should be at about the same fitness level as yourself and won't take no for an answer when you don't feel like exercising. You should be able to motivate each other and laugh together.

Take part in activities 4 to 7 days per week. It does not always need to be the same; when you're not sure what to do, go for a brisk walk for 20 to 30 minutes. Working out is a great way to help ease symptoms of depression, as long as you can stay committed and consistent.