Exercise is important to physical fitness and health, but it also can reduce the symptoms of depression and prevent a recurrence, according to MayoClinic.com. Exercise releases endorphins and neurotransmitters, which are brain chemicals known to enhance mood. Exercise can reduce certain chemicals of your immune system that can increase your level of depression. Your focus is removed from anxiety-causing worries while you exercise and feeling and looking better can increase your self-confidence. Moderate, regular exercise, even physical activities not normally considered exercise, can make a difference in your depression.
Walking
Perform an aerobic activity, such as walking about 30 minutes a day for three to five times a week to start. This level of activity can result in significant improvement in the symptoms of your depression. Raising your body temperature can have a calming effect. Choose a slower start by walking in 10 to 15 minute sessions a few times during the day. Add walking into your daily routine by parking further from work or walking to work. Set reasonable goals and prepare to restart after setbacks.
Gardening
Take up gardening at home to start. Plant a garden outside of your home or use pots and containers to plant your garden. Gardening requires physical activity and it gets your mind off your troubles. Decide if you will garden in the morning or if you prefer to garden in the evenings. Start slowly with modest gardening plans and engage in the physical activity of gardening several days a week for about a half hour each day.
Yoga
The American Yoga Association suggests learning three yoga positions and practicing them daily to combat depression. Yoga uses movements, breathing and meditation techniques to help you achieve a state of calmness and relaxation. The exercises reduce the heart rate, slow breathing and lower blood pressure. The practice of yoga uses self-soothing methods that can decrease the symptoms of depression and alter your perception of and response to stress. You can practice yoga at any time, including in response to negative feelings.
Aerobic Dance Class
Join an aerobic dance class at a local gym or health club. You can start the class and choose your level of participation until you start to feel better. You can also get started by performing aerobic dancing at home using your own music or a video or CD program. Dancing is continuous and rhythmic, the type of exercise HelpGuide.org recommends as a treatment for depression. Choose a low- or moderate-intensity class that allows you to start slowly.
Tips
Start a routine for exercise and stick to it to realize the benefits of exercise for depression.
Warnings
Talk to you your health care team about your plans to begin an exercise program for depression.
