People suffering mild to moderate depression can effectively relieve the chronic tiredness, disinterest in life and general hopelessness of this common disorder through exercise. Even people suffering severe depression benefit from exercise programs. Tailoring exercise to your own abilities and interests helps, and if you're open-minded you might try exercises from ancient Asian healing systems. If severe depression leads to a decrease in the quality of life and even thoughts of suicide, seek the help of medical professionals.
History
Depression could stem from emotional traumas in life, but an imbalance of neurotransmitters like serotonin -- a chemical trigger of depression -- might have other causes. People suffering from seasonal affective disorder experience symptoms of depression because of inadequate light levels. Chronic brain disorders could create recurring cycles of depression treatable with prescription drugs. While severe depression might require medication, adding exercise to the treatment program helps. A study authored by James Blumenthal in 1999 showed that exercise without medication worked better than medication alone or than a combination of medication and exercise. Patients treated with exercise alone also relapsed into depression less often, according to Blumenthal's article in "Archives of Internal Medicine."
Benefits
Brisk aerobic workouts and exercise like yoga increases levels of serotonin, according to Dr. Timothy McCall of Yoga Journal. Exercise also causes the release of endorphins into the bloodstream. Endorphins reduce pain levels and might positively affect mental mood as well. Workouts also might help by stimulating another neurotransmitter called norepinephrine, but the role of exercise in combating depression involves more than the stimulation of natural mood-enhancers in the body. Exercise improves physical health, creates a more positive body image, and if properly done allows people to set and achieve positive goals that restore a sense of independence and control. Exercise programs offer a break in the normal routine and encourage people to socialize with workout groups rather than seek isolation.
Types
Choosing the right exercise involves selecting the right place and time as well as intensity level. Aerobic exercise that stimulates deep breathing and raises the heart rate yields the most physical benefits, but even a 10-minute walk added to the lunch hour helps. Dr. Stanley Harvey of London's Institute of Psychiatry suggests that exercise at work doesn't offer the same effect as leisure activity. Socializing with others during a pleasant recreational activity after work reduces the risk of depression. Positive mental results don't depend on the difficulty of the activity.
Considerations
Vigorous exercises provide more benefits than simple leisure activities like walking or gardening. Better cardiovascular health, lower blood pressure and a general sense of well-being all ensue from regular aerobic workouts. Five daily 35-minute sessions of brisk walking works as well as three sessions per week lasting one hour each per. A graduated exercise program with intermediate goals and regular achievements increases self-confidence and physical health. Making these positive steps in life actively manages depression. Doing nothing and simply trusting depression will fade could actually make the problem worse, according to MayoClinic.com
Yoga
Active physical treatment of depression could include postures and movements from Indian yoga. Dr. Timothy McCall recommends the sun salutation series for yoga practitioners with depressive symptoms. This vigorous workout includes eight postures but 12 steps or stations. Four postures beginning the series also end the series, but are practiced in reverse order. Yoga adepts claim the postures affect mind and body by restoring an internal balance. Chinese traditions take a similar approach but with movements and stances many Westerners find easier. The simple Shaolin yoga exercise called Butterfly Dancing in Front of Flowers stimulates breathing and enhances flexibility, and is believed to reduce sadness and ease depression.
References
- Yoga Journal: Yoga for Depression, Part I
- National Alliance on Mental Illness: Seasonal Affective Disorder
- BBC News Health: Leisure-Time Exercise 'Reduces Depression Risk'
- Harvard University: Exercise and Depression
- MayoClinic.com: Depression and Anxiety: Exercise Eases Symptoms
- Centre for Addiction and Mental Health: Exercise May Relieve Depression and Anxiety -- CrossCurrents Spring 2004
