There are many different types of depression, ranging from major depression to situational depression to bipolar disorder. Effective treatments for depression include psychotherapy and antidepressants. In recent years, there has been a great deal of research done on managing depression through exercise. For many, exercise has become an accepted way to handle their symptoms in addition to, or instead of, standard treatment.
Depression
Depression is more than just sadness. Some describe it as falling into a black hole and not being able to get out. Depression can engulf your daily life and interfere with your ability to work, eat, sleep, concentrate and have fun. You may feel hopeless and have a sense of impending doom. Depression can also manifest as irritability or anger, and is a risk factor for suicide. As grim as things may seem, depression is treatable and it is possible to recover.
Symptoms
Helpguide.org lists the following signs and symptoms you may be depressed: loss of interest in daily activities, feelings of helplessness and hopelessness, weight loss or gain of more than 5 percent in one month, sleep changes of either oversleeping or early morning awakening, unexplained aches and pains, fatigue, irritability, agitation or restlessness, feelings of worthlessness or guilt and trouble concentrating.
How Exercise Helps Depression
The Mayo Clinic admits the link between depression and exercise is not clear, but says exercise may help depression by releasing feel-good brain chemicals such as endorphins and neurotransmitters, reducing immune system chemicals that can worsen depression and increasing body temperature, which may have calming effects.
Psychologically, exercise can help your confidence level by helping you to meet goals and perhaps make you feel better about your appearance. It can distract you from your worries and provide social interaction with others. Exercise is a healthy mechanism to deal with depression, as opposed to drowning your sorrows with alcohol or lapsing into self-pity.
Research
There have been a number of studies on the link between exercise and depression. One study, published in the "Archives of Internal Medicine" in 1999, compared exercise, medication and a combination of the two in 156 men and women over 50 with major depression. After 16 weeks of treatment, the patients receiving medication alone had a faster initial response, but by the end of treatment, exercise was equally as effective in reducing depression.
Another study at Allegheny College in Meadville, Pa., measured the effect of relaxation exercise on college students' mood and self-esteem. Fifty-five undergraduate students participated in taking yoga or tai chi for 150 minutes per week, while the control group took an introductory psychology class. After 6 weeks, the yoga and tai chi groups enjoyed increased self-esteem. A significant decrease in depression was found in the tai chi group, but not in the yoga or control groups. Anxiety increased for the control group and decreased for the yoga and tai chi groups.
Staying Motivated with Exercise
Although it is important to check with your doctor before beginning any exercise program, even small amounts of activity -- 10 to 15 minutes at a time -- can make a difference, according to the Mayo Clinic. Participating in exercise for 30 minutes or more, 3 to 5 times a week, can make a significant difference in depressive symptoms.
Figure out what types of physical activities you would enjoy doing and do them. Set reasonable goals starting out. Think of exercise as something that will help you, rather than a chore you must do. Address what gets in your way and find solutions. Be ready for obstacles and setbacks, as they are normal.
