Antidepressants and psychotherapy are typically the recommended pathway for treating depression. However, these options can be costly, time-intensive and, in the case of medication, can produce unwanted or harmful side effects. According to Harvard Health Publications, exercise can be a beneficial alternative or supplemental treatment for alleviating depressive symptoms, and the effects can last longer than those of antideppressants.
Biological Effects
Exercise is not just beneficial for your body, it also has a significant impact on your mind. When you exercise, your brain increases its production of "feel-good" neurotransmitters, including serotonin, norepinephrine, and dopamine, as well as chemicals known as endorphins that help promote a positive mood and a happier mindset. Additionally, exercise burns excess amounts of adrenaline, which can help you feel calmer, less stressed and more relaxed, according to the Better Health Channel.
Psychological Effects
Exercise also helps alleviate depressive symptoms because it helps elevate your mood, boosts your self-confidence level, reduces anxiety and improves your ability to concentrate. According to NHS Choices, depressed people often feel as though they have little or no control over their lives. Exercise can help give you an increased feeling of control and mastery, which can improve your overall sense of well-being and help you start taking steps towards gaining control over your life. Additionally, certain types of exercise can provide a social outlet. Belonging to a sports team, exercising with a group or even just going for a walk with a friend can help alleviate feelings of loneliness and isolation that commonly occur in depressed people.
Recommendations
According to Dr. Alan Cohen in an article for NHS Choices, any type of exercise has a beneficial effect on depression as long as you perform it regularly and consistently. For best results, you should exercise for at least 30 minutes, five days a week. If your physical condition prohibits intense forms of exercise, opt for a gentle, holistic form of exercise such as yoga, tai chi or qi gong. These exercises help depressive symptoms not only by increasing your level of physical activity but also through focusing on relaxation, promoting the connection between mind and body and reducing levels of stress.
Caution
If you think you might be depressed, consult your doctor. Do not attempt to self-diagnose your symptoms. You doctor can recommend a comprehensive treatment plan to help manage and alleviate your symptoms. If you experience suicidal ideation, contact your doctor or nearest emergency room, or call the National Suicide Prevention Hotline at 1-800-273-TALK.
Do not use exercise as an alternative option to your doctor's advice. Additionally, if you're new to exercise, are pregnant or nursing or have a specific health condition, consult your doctor before beginning an exercise regimen.
