Depression affects an estimated 15 million Americans, as of 2010, and can manifest itself in anyone of any age. For many, it requires treatment such as talk therapy and antidepression medications. Several studies, including some performed by Harvard Medical School, link regular aerobic exercise such as jogging to fewer depression symptoms. While exercise isn't the cure-all for depression, it may help decrease or end the need for prescription drugs and provide other added health benefits, such as weight management and a healthier cardiovascular system.
Chemical Changes
Depression comes in many forms and different levels of severity. While doctors haven't completely figured out depression, they do know that high and low hormone levels play a large part. Endorphins are released in reaction to different situations, such as stress and pain. When you exercise, the body goes into a state of stress, releasing endorphins that trigger the pituitary system to release hormones. This creates a state of happiness, also referred to as "runner's high." Jogging triggers endorphins to release hormones more frequently, which can help counterbalance those that are off.
Jogging Atmosphere
The chemical aspect of jogging isn't the only benefit in controlling depression; your jogging environment can help as well. Getting outdoors can improve your mood and mental state. If you can't get outside for a jog, joining a gym to exercise provides social interaction that can also improve your mental state. If social settings are uncomfortable or gym passes too expensive, try finding an outdoor jogging partner. The support of a friend or family member may help keep you motivated. If you are jogging by yourself, listen to upbeat music.
Frequency and Getting Started
Jogging or other aerobic exercises done at least three times per week on a routine basis will provide the best results in helping with depression. The key is to start slow and give yourself reasonable goals, such as picking realistic times and days to jog and rotating between jogging and walking to gradually increase the length of time you jog.
Injury Prevention
Before starting any high-impact exercise program, talk to your doctor. This is especially important if you're older or physically inactive. Stretch before you start -- this will loosen tight muscles and connective tissue that can become tight, helping to prevent injury. Get a pair of running shoes that provide support to your feet and joints. Jogging is considered a high-impact exercise, and no matter how fit you are, proper shoe support will lessen the wear and tear on your body.
References
- Depression Treatment Help: Depression Statistics
- Harvard Medical School: Exercise and Depression
- "Time" magazine; Jogging for the Mind; July 24, 1978
- Park Ridge Cardiology; Endorphins; Royce Bailey M.D; 2008
- Association for Natural Psychoogy: 16 Keys for Good Mental Health
- University Of Iowa; A Checklist Before Beginning a Jogging Routine; John Albright, M.D.; October 2004
