MedlinePlus, the website from the U.S. National Library of Medicine and the National Institutes of Health, describes depression as feeling sad, unhappy or "down in the dumps" and can range from mild to severe. Regular exercise of all types can help reduce feelings of depression, and you should include it in your depression treatment plan. Continuing with your exercise routine can also help prevent anxiety and depression from returning once you start to feel better.
Exercise and Depression
The exact reasons that exercise can reduce feelings of depression are unknown, but MayoClinic.com has a few theories. Exercise helps release feel-good chemicals, called endorphins, which can help with depression. Exercise also increases your body temperature, which can produce a calming effect. And exercise can just be a good distraction from your worries and help you gain more self-confidence.
Aerobic Exercise
A 2005 study out of the University of Texas Southwestern Medical Center digs a little deeper. Researchers at the university looked at the effects that 30 minutes of aerobic exercise three to five times a week had on patients with mild to moderate depression. The study, which was published in the "American Journal of Preventive Medicine," found that the aerobic exercise reduced depressive symptoms by almost 50 percent, which is comparable to the effects of some antidepressant medications. To gain the benefits of aerobic exercise, include things like brisk walking, running, cycling and swimming in your exercise program for four or more days each week.
Strength Training
In addition to aerobic exercise, strength training exercises can also be beneficial in treating symptoms of depression. On its website Growing Stronger, Tufts University reports that strength training can improve your self-confidence, self-esteem and your quality of life. As with other types of exercise, strength training can release endorphins to improve your mood and can also provide a relief of depression symptoms similar to antidepressant medication. Include strength training exercises for your major muscle groups at least two times each week.
Other Benefits
In addition to reducing depression, the Harvard Medical School reports that exercise can be beneficial in other ways. It reports that regular exercise of all types can help you lower blood pressure and cholesterol and can help you reduce your risk for some types of cancer and other chronic diseases. Regular exercise can also help you reach or maintain your healthy weight. Keeping your body healthy can also improve your mood and help you feel better about yourself.
Recommendations
Besides regular, structured aerobic and strength training exercises, lifestyle physical activities, such as taking the stairs at work, gardening or washing your car, can also be good ways to become more active and reduce depression. Choosing exercises and activities that you enjoy can help you stick with your routine. If changes to your lifestyle do not help reduce some of your feelings of depression or if you suffer from severe depression, consult with your health-care provider for additional treatment options.
References
- MedlinePlus: Depression
- MayoClinic.com: Depression and Anxiety: Exercise Eases Symptoms
- University of Texas Southwestern Medical Center: Exercise Helps Reduce Symptoms of Depression, UT Southwestern Researchers Find
- "ACSM's Guidelines for Exercise Testing and Prescription"; Walter R. Thompson, Ph.D, ed.; 2010
- Growing Stronger: Benefits of Strength Training
- Harvard Health Publications: Exercise and Depression
