For years people have been saying exercise makes them feel better. Now, scientists and health care providers are beginning to acknowledge this common sense advice. While exercise has long been recommended for its physical benefits, many emotional benefits are also becoming apparent. Exercise has been shown to lift the mood and may even be a potentially helpful addition to anxiety and depression treatments.
Depression
Physicians have long suspected exercise can lift the mood and regular exercise routines have now been investigated in the context of patients with depression and anxiety. Harvard Health Publications stated that a regular exercise program can improve the mood of people with mild to moderate depression and may even have a role in the treatment of severe depression. A study at the University of Texas at Austin reported that exercise provided a sense of "vigor and well-being" to patients diagnosed with major depressive disorder.
Types of Exercise
There is no single way of exercising that is preferable for emotional benefits. Instead, try and boost your activity by participating in sports, running, strolling around the block or swimming. In addition, MayoClinic.com suggests that any activity that gets you up from a sedentary position into an active one can help. This includes everyday tasks, like gardening and washing you car. Focus on getting up and moving.
Duration of Exercise
One of the best ways to determine what level of exercise is appropriate for you is to work with a trainer or consult with a physician. The UCSF Medical Center recommends working with a therapist to determine your optimal exercise duration and fitness program. Doing 30 minutes of exercise a day for three to five days a week will work -- and 15 minutes of vigorous exercise may also boost your mood. Increase the duration of exercise as your stamina improves.
How it Works
There are several possible theories for how exercise has emotional benefits. Exercise may help release endorphins and neurotransmitters that trigger positive feelings. It can also reduce immune system chemicals that are known to exacerbate depression. Exercise can also boost your confidence, take your mind off worries and lead to more social interaction if you go to a gym or communal area.
References
- MayoClinic.com: Depression and Anxiety: Depression Eases Symptoms
- "USA Today"; Good Mood Can Run a Long Time After Workout; Nanci Hellmich; June 2009
- Harvard Health Publications: Exercise and Depression
- UCSF Medical Center: Using Exercise to Enhance Your Mood
- University of Texas at Austin; Exercise Boosts Mood in Depressed Patients; January 2006
