Regular physical activity is important to your physical and mental health. Exercising can reduce the risk of cardiovascular diseases, type 2 diabetes, some cancers and obesity. Exercise also improves mental aspects of health and helps reduce symptoms of anxiety and depression and improve your mood.
Depression and Exercise
Exercise confers several immediate benefits to your body. These include release of "feel-good" brain chemicals like serotonin and endorphins that can aid in easing depression. Exercising also helps to reduce levels of some immune system chemicals that, in higher levels, can worsen depression. You can also get emotional benefits from exercise. Exercising can take your mind off from worries and negative thoughts that would otherwise feed your anxiety and depression.
Types of Exercise
There is no scientific evidence that one type of exercise is better than another in relieving depression. Regular aerobic exercise and strength-training activities reduce the symptoms of depression, anxiety and panic disorder, according to Paluska and Schwenk, authors of "Sports Medicine: Physical Activity and Mental Health." Pick an activity that you enjoy doing and use the time to take a break from your worries and anxieties. Getting up and moving is usually the most difficult part about exercising. Try not to think and just go instead.
Aerobic Exercises
Do not feel compelled to go for a run or an aerobic class; these are just two aerobic exercises from dozens you can choose from. You can go for a walk, bowling, golfing, hiking, swimming, bicycling, horseback riding, dancing or anything else you enjoy doing by yourself or with a friend. You can also do gardening, decorating, painting or other pleasurable activities that raise your heart rate. You should be enjoying yourself and the activity, not thinking this is something you "should" do.
Strength Training Exercises
Strength training exercises will tone your muscles and increase your metabolism. You do not need to go to the gym to get a strength training workout. You can take an exercise class, go rock climbing, do yard work, perform yoga or engage in other muscle-strengthening activities. You can also exercise in your own home while watching TV. Do squats, situps and pushups, or practice yoga while watching your favorite shows. In addition, you do not need to work out hours at a time. According to the Centers for Disease Control and Prevention, 10-minute exercises, three times a day, is as good as working 30 minutes at a time. Split your workout to three intervals and do 10 minutes in the morning, afternoon, and in the evening.
References
- Centers for Disease Control and Prevention; Physical Activity and Health; Feb. 15, 2011
- Mayo Clinic; Depression; Mayo Clinic Staff; Oct. 23, 2009
- "Sports Medicine"; Physical Activity and Mental Health: S.A. Paluska, et al.; 2000
- Centers for Disease Control and Prevention; Physical Activity Guidelines; February 16, 2011
