Depression can be a serious medical issue that involves your brain and affects more than 20 million people in the United States, according to Medline Plus. Making lifestyle changes, including participating in regular aerobic exercise, is an effective way to reduce symptoms of depression. Regular exercise can help you manage your depression by providing physiological, social and psychological benefits.
Physiological Benefits
The links between aerobic exercise and depression are not understood completely, but the Mayo Clinic reports some possible physiological reasons for why aerobic exercise can help reduce your feelings of depression. It suggests that aerobic exercise releases feel-good chemicals, including endorphins, that help ease your depression symptoms. Aerobic exercise also decreases immune system chemicals that might potentially worsen your depression. The Mayo Clinic also reports that aerobic exercise increases your body temperature, which can provide your body with calming effects.
Social and Psychological Benefits
In addition to physiological benefits, regular aerobic exercise can contribute to psychological and social mechanisms to decrease your depression symptoms. Regular aerobic exercise can improve your self-confidence and help you feel better about your appearance. A brisk walk, run or swim can also help you take your mind off of your worries and exercising with a friend can boost your mood even more. Aerobic exercise is a healthful way to cope with your depression and should be a component of your strategy to deal with depression.
Recommendations
The exact amount of aerobic exercise necessary to decrease your depression symptoms is unknown, but the Harvard Medical School suggests participating in 30 to 60 minutes on most days of the week. Popular aerobic exercises include brisk walking, cycling, running and swimming. In addition to providing you with mood-improving benefits, regular aerobic exercise can also reduce your risk for developing other chronic diseases, including heart disease and some types of cancer.
Considerations
You should visit your doctor before starting a new exercise program if you have been sedentary or if you have a condition that might make exercise unsafe for you. Your doctor can help you develop a plan to manage and reduce your feelings of depression. Choose types of aerobic exercise that you enjoy to increase your chances of sticking with your exercise routine. Other lifestyle changes you can make that can also contribute to decreased depression include getting plenty of sleep, eating a healthful diet and participating in activities that make you happy.
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