Depression is s common mental illness characterized by prolonged or intense periods of sadness, sometimes even leading to suicidal thoughts or actions. More than 20 million people in the U.S. suffer from depression, according to the National Institutes of Health. Common treatment options for depression include medication and therapy, but exercise has also been linked with reducing the symptoms of depression. Exercise can be as beneficial as medication in fighting depression, according to Reuters.
Exercise's Physiological Effects
Exercise spurs the release of "feel good" hormones in the brain -- such as neurotransmitters and endorphins -- which boost mood, helping to fight the common sad feeling experienced by depressive people. Exercise also affects brain neurotrophins, which help protect nerve cells from injury and transmit signals in the brain related to mood. Another mental benefit of exercise is it can increase self-confidence and promote goal-setting and positive thinking, helping depressed people feel more centered and hopeful about their lives.
Expert Insight
In a study performed at Duke University Medical Center, reported in "Psychosomatic Medicine," 156 adults with major depressive disorder underwent treatment with a four-month course of aerobic exercise, drug therapy or a combination of exercise and medication. After treatment, all three groups exhibited major improvements, and after 10 months, the patients in the exercise group had the lowest rate of depression relapses. The study concludes that continued exercise not only helps reduce depression but also lowers the chances of relapsing.
Physical Benefits
Exercise can ease depression symptoms by offering a number of physical benefits. Common symptoms of depression include fatigue, excessive sleeping or sleeplessness and muscle tension. Regular exercise helps relieve stress and tension in the body, promotes healthy sleep, increases energy levels and improves muscle strength. Stretching can aid with loosening muscles and reducing soreness. Exercise also provides a healthy way of coping with stress and difficult emotions.
Exercise Prescription
Consult your doctor to help you determine an exercise program that will benefit your body and mind and take into account your physical condition, age and history. The American College of Sports Medicine recommends doing 30 minutes of moderately intense cardio exercises five times a week for good health. Your doctor may want to adjust the guidelines to suit your body type. Incorporate regular stretching into your fitness routine as well to ease muscle tension and help prevent injury. A strength training program twice a week can further improve your fitness level, as well as boost metabolism, strength and energy levels.
References
- MayoClinic.com: Depression and Anxiety: Exercise Eases Symptoms
- Vanderbilt University: Exercise and Depression
- Help Guide: Dealing with Depression
- Reuters: Exercise on Par with Drugs for Aiding Depression
- Psychosomatic Medicine: Exercise Treatment for Major Depression
- National Institutes of Health: Depression
