According to the Centers for Disease Control and Prevention, people with depression suffer from a large variety of both physical and psychological symptoms. They may suffer from insomnia, body aches, gastrointestinal problems, fatigue and headaches. Psychological symptoms include trouble concentrating, irritability, feelings of hopelessness, changes in appetite and suicidal tendencies. Exercise has been shown to improve the symptoms of depression for many individuals, according to MayoClinic.com.
Motivation
Depression affects each person differently. Depending on the duration and severity of symptoms, a person may have a hard time implementing and sustaining an exercise plan. To increase the odds of sticking with an exercise plan, employ a strategy to motivate yourself. Some ideas to try are scheduling exercise as an appointment on your calendar, setting a goal, working out with a friend or keeping a journal of how you feel after each workout session.
Function
Exercise causes many physiological changes to occur in the body. Experts don't know exactly which effect or combination of effects brings about the positive mood changes in people with depression. However some possible explanations, according to Johns Hopkins Medicine, are that exercise promotes nerve cell growth in the brain and affects the neurotransmitters responsible for mood. Also, exercise increases the production of a stress reducing hormone, called ANP.
Types
Any type of exercise can improve mood and relieve stress. Let your fitness level and interests determine what exercise you pick. A variety of activities may keep your interest and motivation levels high. If the thought of participating in a group exercise class makes you anxious or nervous, don't do it. You want to pick something that relieves stress, not something that might cause more stress. Maybe after you work out solo for a while the idea of a group session will seem like a fun challenge. Stay as positive as possible and stay consistent.
Benefits
According to MayoClinic.com, exercising 30 minutes or more a day, between three and five days a week can result in significant improvement of depression symptoms. If this seems like to much exercise or you don't think you can commit to that much time don't worry. The website also reports that people who exercise just 10 to 15 minutes of exercise at a time still benefit from exercise's positive effects.
Results
Don't be discouraged if you don't see results right away or after every session. However, if you don't see any change in mood at all you may want to consult your doctor or another health care provider to talk about other treatments to complement your exercise regimen.
Warning
Talk to your health care provider before you begin an exercise program, especially if you haven't exercised regularly for an extended period of time. They can help you choose exercises that are safe for you.
References
- Centers For Disease Control: Treatment Works: Get Help for Depression and Anxiety
- Johns Hopkins Medicine: Exercise is Medicine for the Brain
- Johns Hopkins Medicine: The Exercise Prescription
- MayoClinic.com: Depression and Anxiety: Exercise Eases Symptoms
- The National Center on Physical Activity and Disability: Motivation Through Goal-Setting
