When you're experiencing bouts of sadness or suffering from a depressive disorder, exercise can help you improve your mood and may prevent recurrence of symptoms. You may not feel physically or psychologically prepared for routine physical activity, but you can experience its benefits in short sessions and gradually work toward a consistent schedule. Prior to beginning an exercise regimen for depression, consult your physician and mental health-care practitioner for guidance.
Effects
Physical activity releases endorphins, which are natural painkillers and may increase levels of the neurochemicals that contribute to feelings of happiness and well-being. In addition to being a physically healthy activity that can boost your confidence and self-image, it is a positive means of coping with anxiety and negative thoughts. The "Journal of Family Practice" notes that exercise can be as effective as antidepressants or cognitive-behavioral therapy for symptom reduction; however, experts such as clinical psychologist Nancy Molitor suggest that exercise only supplement and not replace a traditional treatment plan for depressive disorders.
Types
A combination of aerobics and resistance exercise such as weightlifting is more effective for reducing depression symptoms than doing aerobics only, according to the "Journal of Family Practice." A variety of exercises can provide psychological benefits. According to the Mayo Clinic, anything that gets you physically active, from gardening to washing the car, can improve your mood. Exercise options include walking, playing sports, cleaning the house, yoga, Tai chi and Pilates. Consider which types of activity you find most enjoyable and practical, as you may find more motivation to exercise regularly when the activity is fun and easily reachable.
Time Frame
The Mayo Clinic recommends a minimum of 30 minutes of exercise three to five days weekly, but fewer workouts and shorter sessions can also make a difference in your mood. The Institute for Clinical Systems Improvement suggests moderate-intensity aerobic exercise in 30-minute intervals for major depression. The National Institute for Clinical Health and Excellence recommends three 45-minute sessions per week for 10 to 14 weeks in a group exercise class for mild to moderate depression. For long-term benefits and symptom relief, exercise consistently on an ongoing basis.
Considerations
Perhaps the most difficult aspect of exercising for depression is the lack of motivation and energy that accompanies a low mood. Sometimes you may feel unable to exercise, or negative thoughts surrounding the activity or your self-image may prevent you from participating. By beginning with small amounts of activity and working your way toward a full regimen, you set yourself up for greater achievement. Proper nutrition in addition to exercise may help boost your overall energy level, whereas realistic goals, an exercise partner and a rewards system may help you find motivation and overcome negative thought processes. Medication and psychotherapy can also help you address some of the underlying factors that contribute to the depression, such as chemical imbalances and unhealthy relationships.
References
- Mayo Clinic: Depression and Anxiety -- Exercise Eases Symptoms
- The Journal of Family Practice: Does Exercise Alleviate Symptoms of Depression?
- Medill Reports: Exercise Can Help Keep Depression Symptoms at Bay
- Institute for Clinical Systems Improvement: Major Depression in Adults in Primary Care
- National Institute for Health and Clinical Excellence: Treating Depression in Adults
