Depression is a mental disorder that can be effectively treated, and lifestyle changes like starting an exercise program can make a difference. About 3 to 5 percent of teenagers suffer from depression, according to HealthyPlace.com. Supplementing depression treatment with a running program may be effective in improving depression symptoms.
Background
Depression is a mental disorder marked by feelings of hopelessness, helplessness and sadness, and changes in appetite, sleep and functioning. Teenagers with depression may get into trouble at school or feel misunderstood. They may be more likely than adults to have irritable or angry moods and unexplained aches and pains. They may also be extra sensitive to criticism.
Short-Term Effects
Running elicits a flood of endorphins in the brain, leading to short-term improvements in mood commonly known as the "runner's high," according to a 2008 study published by Henning Boecker and colleagues in "Cerebral Cortex." The endorphins attach themselves to areas in the brain associated with mood, including the limbic and prefrontal areas, the same areas that are activated when people are involved in romantic love affairs.
Long-Term Effects
A long-term running regimen may improve depression symptoms in adolescent females, according to a 2005 study published by Chanudda Nabkasorn and colleagues in the "European Journal of Public Health." Study participants jogged in groups, so the researchers discussed the role that social interaction may have played in the results. Other studies show that exercise may possibly reduce depression symptoms in children and adolescents, but the effect is small, according to a 2009 review by L. Larun and colleagues in the "Cochrane Database of Systematic Reviews."
Mechanism
Exercise like running likely improves mood in several ways, according to MayoClinic.com. Along with releasing "feel-good" brain chemicals like endorphins, exercise reduces immune system chemicals that can worsen depression. Exercise also raises body temperature, leading to feelings of calm. Exercise can help you increase self-confidence, distract your from worries, get social interaction and cope with depression in a positive way.
Recommendations
MayoClinic.com recommends 30 minutes or more of exercise a day for three to five days a week to significantly reduce depression symptoms. For a running regimen to work, you have to follow through with it. MayoClinic.com suggests making a plan with reasonable goals that prepares for potential setbacks. For the plan to be effective, you will need to consider any barriers that are preventing you from exercising and figure out how to deal with them. For instance, if you dislike running on a track, find a trail or use a treadmill.
References
- "Cerebral Cortex"; The Runner's High: Opioidergic Mechanisms in the Human Brain; Henning Boecker, et al; 2008
- MayoClinic.com: Depression and Anxiety: Exercise Eases Symptoms
- "The European Journal of Public Health"; Effects of physical exercise on depression, neuroendocrine stress hormones and physiological fitness in adolescent females with depressive symptoms; Chanudda Nabkasorn; 2006.
- "Cochrane Database System Review"; Exercise in Prevention and Treatment of Anxiety and Depression Among Children and Young People; L. Larun; 2006
- HealthyPlace.com: Depression in School-Age Children and Adolescents: Characteristics, Assessment and Prevention
