When you are depressed, exercising may be the last thing you feel like doing. According to Harvard Medical School's Harvard Health Publications website, however, exercise can provide real benefits. The website says that regular exercise can lift moods in people suffering from mild to moderate depression, and there is also evidence exercise also helps with severe depression. Workouts need not be rigorous to generate benefits. Moderate exercise, such as brisk walking, can be equally effective. MayoClinic.com cautions that exercise is not a substitute for therapy or antidepressants. Always consult with your doctor before starting a new exercise routine.
Effects of Exercise on Neurotransmitters
Exercise enhances the effects of beta-endorphins, which improve immunity, lift mood and reduce perception of pain. Vanderbilt University notes that beta-endorphins generated by exercise can even induce euphoria, referred to as "runner's high." Exercise may also stimulate the release of another neurotransmitter, norepinephirine, also believed to improve your mood. In addition, the website states that exercise may raise serotonin, necessary for stable moods.
Other Benefits of Exercise for Depression
Exercise's potential to relieve depression goes beyond raising neurotransmitter levels. MayoClinic.com states that exercise can help reduce immune system chemicals that can exacerbate depression, as well as increasing body temperature, which can have a calming effect. In addition, exercise bolsters self-esteem, and -- by providing a physical distraction -- helps break the cycle of negative thoughts that contribute to depression. The Overcoming Depression website notes that regular exercise can help regulate sleep patterns, thereby helping reduce episodes of insomnia that can accompany depression. Exercising out-of-doors also allows you to be exposed to natural sunlight, which stimulates production of serotonin.
Types and Amounts of Exercise
According to Harvard Health Publications, walking fast for 35 minutes a day, five days a week, can have significant effects on mild to moderate depression, as can walking briskly for 60 minutes three times a week. Exercising for only 15 minutes a day, however, is not likely to have as pronounced an effect. Vanderbilt University says that aerobic activity, strength training and flexibility training can all be effective in treating depression.
Safety Considerations
By following some simple rules, you can ensure that your workouts are both therapeutic and safe. Always ask your doctor before starting any exercise regimen, and follow his recommendations. Vanderbilt University warns against overtraining. Not only could you injure yourself, but setting overly ambitious goals can work against you, and result in worsening depression. Reduce chances of injury or blisters by investing in a pair of good-quality, well-fitting running shoes. If you choose bicycling to lift your mood, wear a helmet, observe traffic rules and keep your bicycle well-maintained.
Expert Insight
Jasper Smits, director of the Anxiety Research and Treatment Program at Southern Methodist University in Dallas, says that exercise should be prescribed more often by mental-health providers. "Exercise has been shown to have tremendous benefits for mental health," asserts Smits, adding that exercise can be a good alternative for people who don't receive traditional therapies because of cost, limited access or perceived social stigma.
