Depression effects nearly everyone at some point in life. The effects, struggles and set-backs of everyday living take a toll over time. Depression can interfere with work, home life, eating, sleeping and having fun. Although serious depression requires supervision by a physician or mental health professional, exercise can help relieve the symptoms of mild depression and help prevent it from becoming more serious.
Symptoms of Depression
People experience depression in different ways, but common symptoms include loss of interest, feeling of helplessness and hopeless, irritability, sleep changes, weight and appetite changes, concentration problems and unexplained aches and pains. These symptoms can be part of life's normal lows, but the more of these symptoms you have, the stronger they are, and the longer they've lasted, the more likely it is that you are dealing with depression.
Causes
Some people are genetically predisposed to depression and some life events can lead to depression. Stressful life changes, employment or financial issues, abuse -- physical, emotional or substance, loneliness and lack of social support all can contribute to depression.
Exercise Benefits
Exercise eases the effects of depression both physiologically and psychologically. Exercise raises your body temperature, which may have calming effects on the body. During exercise, feel-good chemicals called endorphins are released in the brain. These chemicals improve mood and can reduce depression symptoms. Exercise builds self-confidence through improved physical fitness and health. You can gain social interaction if you join a gym, and exercise can distract you from negative thoughts.
Amount of Exercise
The word "exercise" can be an intimidating factor for people with depression. Depressed individuals often have trouble with motivation, which can deter them from exercising. Exercise does not have to intense or long to generate benefits. Moderate aerobic exercise with an increase in maximum oxygen uptake of 15 to 30 percent is sufficient to obtain an antidepressive effect, according to a study published in the British Medical Journal in 1985. No evidence indicates that any one kind of exercise has a greater impact on depression than others. Incorporating at least 30 minutes of physical activity three to five times a week can reduce the effects of depression.
References
- "British Medical Journal"; Effects of aerobic exercise on depression: a controlled study; EGIL W MARTINSEN, MD; July 1985
- Mayo Clinic: Depression and Anxiety: Exercise Eases Symptoms
- The Help Guide: Understanding Depression Signs and Symptoms
- Overcoming Depression, Anxiety, and Bipolar: Depression and Exercise
