Depression affects approximately 15 million people in the United States, according to Harvard Health Publications. Along with anti-depressant drugs and counseling, Harvard notes that exercise, in particular aerobic exercise, has been shown to help fight the condition. It can improve mood, reduce anxiety and heighten self esteem. There is also a social aspect of joining a gym or attending group fitness classes that can also help combat depression.
Biological Effects
Those suffering with long-term depression have lower serotonin levels than is normal. Aerobic exercise stimulates the production of serotonin, which helps to correct the imbalance. Exercise also releases chemicals called endorphins; this effect is often referred to as the "runner's high." According to Harvard Health Publications, these "improve natural immunity and reduce the perception of pain." It also proposes that exercise may "stimulate the neurotransmitter norepinephrine." Because of these physical effects, exercise can improve your mood.
Psychological Benefits
Exercise can help you gain confidence in various ways. Improving your fitness, meeting goals on the way is rewarding and brings a sense of accomplishment. The improvement in appearance and body image can increase confidence and help to fight depression. Working out can also simply be a distraction, a break from real life and a chance to focus on something entirely different. Though this is not a real fix, the MayoClinic.com argues that it can at least break the "cycle of negative thoughts that feed anxiety and depression". If you use a gym or attend group aerobics classes, you can gain psychological benefits from socializing. People suffering from depression can isolate themselves and lose the benefits of human interaction so exercise can indirectly fight this contributing factor.
Exercise Program
Typical aerobic activities include walking, jogging, cycling, swimming or participating in aerobics classes. They can also include team sports such as basketball or soccer, which can be more beneficial because they increase socializing and offer clear goals and shift in focus to the game. Motivation to do most anything can be a problem for those with depression, so start small if necessary. Walk around the block, cycle to work if possible, do a little gardening and build up from there. Ideally you will build to where you are getting between two and three hours a week of moderate-intensity exercise. Those who have the most success in fighting depression make exercise a part of their daily lives, so consistency is vital.
Long Term
There are some concerns that, in the long term, exercise is not an adequate treatment for depression. Dr. Jesper Krogh at Bispebjerg University Hospital in Denmark conducted a study and found that exercise had little long-term benefit for depressed patients. He stated that he was surprised that "the effect on depression is at best small, if any." Dr Krogh argued that exercise can be helpful because of the structure and purpose it can add to a person's daily life but that the effects of exercise are indirect and not lasting. He sums up his findings by stating that "If exercise was a pill, I do not think the FDA (Food and Drug Administration) would approve it as an antidepressant." Most doctors see exercise as just one part of a holistic approach needed to treat long term depression. It is a supplement to counseling and medication rather than a replacement.
Member Comments