Depression is generally treated with medication, therapy or a combination of the two. There is growing evidence that exercise may also be an effective preventative and treatment for this disorder. Harvard Health Publications cites multiple studies proving physical activity may alleviate mild to moderate depression just as well as antidepressant medications.
Definition
Depression is a mental disorder that goes beyond the occasional blues. It is characterized by feelings of sadness, helplessness and irritability. Sufferers may have persistent negative thoughts that interfere with concentration and normal daily activities. Depression can cause too much or too little eating and sleeping. It can be caused by brain chemical imbalances, life problems or a combination.
Physical Benefits
The Mayo Clinic explains that exercise can prevent and fight depression on a physical level. It triggers the release of neurotransmitters and endorphins in the brain that promote positive feelings. It reduces certain immune system chemicals that contribute to a depressed mood. It raises the core body temperature which helps to calm a person down. These benefits are in addition to the improvements in cardiac health and muscle tone that everyone gets from exercise--and feeling good may very well help you to feel better.
Mental Benefits
Exercise has mental and emotional benefits for depressed people and those who are at risk. It acts as a distraction, pulling the mind away from worries and negative thoughts as the person concentrates on the activity. It promotes confidence and self-esteem as the person masters and completes the exercise routine. It can promote social interaction if you are going to a gym or health club or taking classes. It provides a healthy alternative to self-medicating with alcohol, drugs or junk food.
Time Frame
The Mayo Clinic states that exercising for at least half an hour per day for at least three days per week is ideal for a depression treatment or prevention program. However, it points out that shorter sessions of 10 to 15 minutes can still be beneficial for people who cannot spare more time. Those who exercise for short periods should do more-vigorous activities, like bicycling, running or aerobics, to fight depression most effectively.
Warning
Do not use exercise as a substitute for professional treatment in severe cases of depression, which can lead to suicidal thoughts if it is not dealt with properly. Those who do not get any symptom relief from an exercise program should talk to a doctor or therapist.
