Depression is a mental disorder characterized by symptoms such as low mood, loss of interest and changes in eating and sleeping patterns. While counseling and medication are the standard treatments for depression, lifestyle modifications such as regular exercise may help ease symptoms for some people. Learning about the link between exercise and depression allows patients and their doctors to construct the most effective treatment plan.
Types
Any type of movement or physical effort can be considered exercise. The three main types are strength training, aerobics and stretching. Strength training includes exercises such as weight lifting and resistance workouts designed to strengthen muscles. Aerobic exercises such as running and dance work the heart and lungs, while stretching workouts such as yoga tone muscles and increase flexibility.
Causes
The causes of depression are not completely understood. The disorder is thought to stem from a combination of factors. A genetic predisposition or family history of depression and other mental disorders is one possible risk factor, as are psychological trauma and certain health conditions such as hypothyroidism.
While lack of exercise doesn't cause depression, depressed people often find it difficult to exercise due to low energy and lack of motivation.
Benefits
The benefits of exercise affect many body systems, including the brain. According to Harvard Health Publications, exercise increases action of brain chemicals such as endorphins -- the body's natural painkillers -- and norepinephrine, which plays a role in mood regulation.
Improved fitness and self-esteem are other benefits of regular exercise. Along with a healthy diet, exercise reduces the risk for serious health conditions such as heart disease and cancer, which can aggravate depression by causing stress.
Challenges
Finding the determination to exercise regularly is difficult, but depression can make it seem impossible. Fatigue, lack of motivation and poor self-esteem caused by depression may act as deterrents in patients with the condition.
Furthermore, the improvements brought on by exercise may not be immediately noticeable, which can also dampen motivation. According to Reuters, the benefits of exercise on depression are usually modest and fade when exercise is stopped.
Methods
A fitness plan can help increase the convenience and enjoyment of exercising. Incorporating aerobic exercise, flexibility and strength training into your workouts is recommended for a balanced exercise plan. While 30 minutes of vigorous exercise per day is ideal, as little as 15 minutes of moderate exercise can be helpful for easing depression symptoms.
Finding ways to work exercise into your daily routine increases the likelihood of continued success. Bicycling to work, parking farther from entrances and enjoying active hobbies such as gardening can help you meet your daily fitness goals.
