In addition to providing numerous health benefits, getting regular exercise is a good way to prevent or relieve mild-to-moderate depression. According to MayoClinic.com, getting just 30 minutes of aerobic exercise, three to five times per week, can significantly improve depression symptoms. One way in which exercise can help relieve depression is by triggering the release of mood-boosting neuro-chemicals, including endorphins and neurotransmitters.
Brain Chemicals
Exercise enhances the activity of endorphins, substances produced in the brain which help relieve pain, improve immunity and promote a feeling of well-being. Exercise also affects the secretion of certain neurotransmitters which affect mood. In particular, exercise helps regulate a neurotransmitter called norepinephrine, a hormone which helps you deal with stress. According to a 2010 "Time" magazine article, some scientists have found that, in mammals, exercise boosts production of brain-derived neurotrophic factor, or BDNF, a chemical which may reverse brain atrophy caused by depression.
Other Mechanisms
In addition to its beneficial impact on neurochemicals, exercise may also help relieve depression through other biological and psychological mechanisms. Some of these biological mechanisms include: reducing certain immune system chemicals that can worsen depression; increasing body temperature, which may promote a calm mood; improving sleep; and reducing levels of the stress hormone cortisol. Exercise can also provide psychological benefits such as: providing a distraction from worries and negative thoughts that drive depression; improving your confidence; increasing opportunities for social interaction; and serving as a healthy outlet for negative emotions.
Exercise vs. Antidepressants
Some evidence, most notably a study published in "Archives of Internal Medicine" in 1999, suggests that exercise may relieve depression as effectively as antidepressant medications. The "Archives" study, conducted by Duke University researchers, found that a 16-week aerobic exercise training program was equally effective as a standard antidepressant -- sertraline hydrochloride -- in relieving depression among middle-aged men and women with major depression. According to a 2008 "Huffington Post" article by Dr. Tian Dayton, exercise may serve as an effective, natural alternative to antidepressants for people who can't tolerate the side effects of antidepressants, which may include sleep disturbances, nausea and weight gain.
Considerations
Although exercise may help sufferers of mild-to-moderate depression, more research is required to determine whether exercise alone can help people suffering from severe depression, according to "Time." Depending the severity of your condition, you may also require psychotherapy and/or medication to treat your symptoms. According to MayoClinic.com, if you exercise regularly but still experience depression that interferes with your daily life, you should see your doctor or health provider to discuss your symptoms and treatment options.
References
- MayoClinic.com; Depression and Anxiety -- Exercise Eases Symptoms; October 2009
- Time; Is Exercise the Best Drug for Depression?; Laura Blue; June 2010
- Harvard Health Publications: Exercise and Depression
- Colorado State University: Adrenal Medullary Hormones
- Archives of Internal Medicine; Effects of Exercise Training on Older Patients With Major Depression; James A. Blumenthal, Ph.D, et al.; 1999
- The Huffington Post; Exercise: The Best Antidepressant Ever?; Dr. Tian Dayton; June 2008
