It is natural for you to feel blue or sad every once in awhile. However, if these feelings persist, intensify, and make it very difficult for you to function in your everyday life, you may be suffering from depression. If you are diagnosed with depression by your health care provider ask him about adding exercise as a possible treatment. According to a meta-analysis conducted by researchers at the School of Clinical Sciences at the University of Edinburgh, exercise seems to improve symptoms in individuals who have been diagnosed with depression, although they indicate that further and more rigorous research is needed..
Significance
Mood disorders consist of a wide variety of mental health conditions, and are very common in the United States. According to the National Institute of Mental Health, approximately 14.8 million American adults suffer from depressive disorder alone in any given year. Depressive disorder can occur at any age, and is more common in women. According to the NIMH , 90 percent of all suicides are committed by individuals who were suffering from mood disorders, and the most common mood disorder that leads to suicide is depression.
Considerations
The exact reasons why exercise helps depression are not clear. One hypothesis revolves around chemicals called endorphins. According to psychiatrist.com, endorphins, which are released after exercise, are related to a positive mood and an overall enhanced sense of well-being. However, the link between a reduction in depressive symptoms and endorphins is still unclear.. Another hypothesis is that increased activity serves as a distraction from worries and troublesome thoughts. Exercise can also help people with depression feel more confident and better about their appearance.
Types
According to psychiatrist.com, aerobic exercise at low to moderate intensity is the most effective form of exercise for people suffering from depression. A schedule of three 20-minute sessions a week at moderate intensity is enough to greatly reduce the symptoms of depression, states psychiatrist.com. Moderate intensity would involve keeping your heart rate at 60 to 80 percent of your target rate. While you will benefit from a structured exercise program, any type of activity will help your depressive symptoms. For example, washing your car, gardening, or taking a walk around the neighborhood, can all help relieve your symptoms. Before you start exercising, give some thought to the type of exercise you enjoy. If you enjoy it, it is more likely you will stick to your program.
Getting Started
Your attitude about exercise is important for your success. It is helpful for you to view exercise as a helpful addition to your other depression treatments, and not a chore. Set realistic goals, and give yourself credit for each goal you achieve, no matter how small. Be prepared to encounter obstacles, and understand that you may miss some exercise sessions.
