Influence Of Aerobic Exercise On Depression

Exercise may be the last thing you feel like doing when you are facing the blues. However, research shows that being active may be the best natural remedy to fight off depression. According to Harvard Health Publications, more than 19 million adults are affected by depression each year so it can't hurt to lace up your gym shoes. In fact, exercise can help improve anyone's mood, not just people facing depression or anxiety.

Mind-Body Connection

Exercise has been deemed a miracle medicine for improving several health conditions. It is quite possibly the best preventative medicine as well. According to MayoClinic.com, exercise has been proven to prevent and help improve conditions such as high blood pressure, arthritis and diabetes. The research credits the physical, psychological and emotional benefits of exercise that relieve depression symptoms. Although it is not clear, hormones likely play a key role. For example, the "runner's high" that many people experience after working out is caused by the release of natural chemical endorphins in the body. Other benefits include higher immunity, reduced stress and improved body composition leading to higher confidence levels.

Are You Depressed?

Many factors may lead to symptoms of depression. Relationship problems, job stress or loss, death of a close friend of family, financial or health issues may all contribute to feelings of depression. But at what point are you considered depressed? Symptoms include feeling tired often or sleeping a lot, feelings of hopelessness or sadness, little interest doing things you once enjoyed, feeling like a failure and changes in appetite. If you are experiencing any of these symptoms, it is important to check in with your doctor as soon as possible.

Exercise Recommendations

Aerobic exercise such as walking, biking, swimming or jogging increases your heart rate for a prolonged period of time. This seems to be the most effective at releasing endorphins-the body's natural pain-killers and serotonin-the feel good chemicals- into the body. A study published by the "Medicine & Science in Sports and Exercise" journal found that a one-mile walk to school in reduced the stress reactivity in children. Anaerobic exercises such as yoga, stretching and resistance training create a calming effect on your body. Consequently, studies show these exercises can also lower anxiety and depression. Both aerobic and anaerobic exercises improve sleep and reduce stress. Just be cautious when starting a fitness regimen not to overdo it too quickly. Start slowly and increase your time and intensity gradually to avoid injuries.

Getting Started

Fortunately, even doing small increments of exercise can add up to long-term benefits. No more hour long sessions at the gym, just five minutes of exercise can improve your mood. Go ahead and test it out when you are feeling down in the dumps. Step away from your desk at work and do a few laps around the office or a flight of stairs. As your blood pressure drops after exercise so will your stress. For an even great mood boost, try a team sport, group exercise class or adding music to your workout. Exercising outdoors on a sunny day can also elevate your mood since your body loves the vitamin D absorbed from the sun --- just don't get sunburned. Ideally, 30 minute sessions have the most benefit. But every bit adds up, so start moving.