Depression is a mental illness that consists of intense sadness and lows that do not go away. The American Association of Retired Persons (AARP), which says regular exercise can improve mood, adds that depression is one of the top conditions in which people look for alternatives to medication in tackling the disorder. Studies and medical journals suggest that regular exercise can improve symptoms of depression.
Benefits
The Mayo Clinic says exercise releases endorphins and neurotransmitters, chemicals that can boost mood. Exercise also allows nerve cells to make better connections, improving brain function. Exercise reduces anxiety and the chemicals made by the immune system that can worsen depression symptoms. It also increases body temperature, which has a calming effect. Exercise can build self-esteem and confidence, and is good for social interaction when done with a partner or group. It also can be a counterweight to negative feelings and is an alternative to unhealthy approaches to depression, such as alcohol consumption.
Studies
According to the AARP, a 1999 study in the Archives of Internal Medicine found that regular aerobic exercise eased depression in patients. A follow-up study revealed that the effects of exercise lasted longer than antidepressants from the control group. An additional study conducted between 1998 and 2001 at the Behavioral Science Research Center at the Cooper Institute found that consistent exercises helped reduce the symptoms of mild to moderate major depressive disorders in adults.
Activities
Kids Health recommends that those suffering from anxiety or depression can benefit from a brisk 15- to 30-minute walk daily. Dancing, jogging and bike riding are also beneficial. The Mayo Clinic says any activity that encourages movement and is enjoyable, such as gardening or washing a car, is an option. Yoga can reduce depression symptoms as well, due to the relaxing breathing and meditation.
Problems
Sufferers of depression may find it difficult to stay motivated to exercise and may have to force themselves to make it a habit. The Mayo Clinic adds that depressed people who set unreasonable exercise goals they fail to reach may wind up feeling like a failure and worsening their depression symptoms, so careful goal setting is advisable.
Warning
Exercise is not a substitute for therapy or medications in cases of clinical depression, and a doctor should be consulted when depression symptoms interfere with daily life.
