Exercise is a natural way for people to boost their moods and relieve stress. According to the National Institute of Mental Health, over 14-million Americans suffer from depression. If you are one of them, adding exercise to your daily routine may be a good way to supplement your regular treatment, gain restful sleep and improve your mood.
Identification
While most people who suffer from depression are women, the disorder afflicts both sexes and strikes all age groups. With major depression, an episode can last for as little as two weeks, but often continues for 20 weeks. In atypical depression, there may be moments where you may feel fine, even in the midst of an episode. Sometimes depression occurs after experiencing a difficult life situation, such as the death of a loved one. People with depression experience problems sleeping, concentrating, feeling pleasure, eating and interacting with friends and family members. They may feel tired, hopeless or suicidal.
Causes
Many factors contribute to depression, such as genetic predisposition, environment, biology and brain chemistry. Certain mood-regulating neurotransmitters, such as serotonin, dopamine, adrenaline, corticotropin-releasing factor and norepinephrine, may not function correctly in people with depression. When imbalances in these brain chemicals develop, depression can result.
Effects
Exercise can help depression in a variety of ways, according to the Mayo Clinic. It releases mood-regulating neurotransmitters, increases your body temperature and reduces the chemicals that exacerbate depression's symptoms. It may also aid in releasing tryptophan, an amino acid that makes you feel relaxed, and it can help by improving your self-esteem.
Guidelines
In general, vigorous aerobic exercise performed multiple times a week works best to reduce depression, and positive results tend to occur after weeks of activity, rather than right away. If it's difficult to find the motivation for frequent exercise, consider participating in physical activities that you enjoy, such as walking, dance, basketball or even gardening.
Considerations
While exercise may help depression, it is only one component of treatment. Successful relief may require a number of elements, such as therapy, diet, exercise and medication. A qualified professional can design an individualized treatment plan for you. Consult with your physician before beginning an exercise program if you haven't already.
References
- National Institute of Mental Health: The Numbers Count: Mental Disorders in America
- University of Maryland Medical Center: Depression
- University of Maryland Medical Center: Depression --- Causes
- Mayo Clinic: Depression and Anxiety: Exercise Eases Symptoms
- PubMed Central: How to Increase Serotonin in the Human Brain Without Drugs
- Fitness: The Influence of Exercise on Mental Health
