Exercise is not just important for sound physical health but for balanced mental health as well. The psychological benefits of regular exercise have been shown to improve mild to moderate depression. Here are three significant effects that exercise can have on alleviating depression.
Boosts Mood
We have all heard of the runner's high experienced by athletes who attest to reaching a state of near euphoria, but you don't have to run a marathon to receive the mood-enhancing benefits of exercise. When you exercise, whether it's a moderately paced walk or a bicycle ride, your body releases endorphins, which are chemicals that boost mood and allow us to experience less pain. Endorphins are the body's natural opiates. For someone who is depressed, regular exercise can help ward off anxiety and negative thoughts. In addition, engaging in exercise is a healthy form of self-care that can make the person feel more positive about himself.
The most common forms of exercise that can help to alleviate the symptoms of depression are brisk walking, jogging, cycling, aerobics and swimming. But any kind of physical exercise can help.
Strengthens Immune System
Depression has been shown to increase inflammatory hormones in the body like cortisol and adrenaline and interleukin-6, which is a kind of protein. Elevated levels of these substances over the long term can weaken the body's ability to defend itself against foreign invaders like viruses and bacteria.
According to the Cleveland Clinic, a regular exercise program of brisk walking can increase the number of antibodies and white blood cells to help ward off potential disease and infection. The medical institute recommends 20 to 30 minutes of brisk walking five days per week to maintain a healthy immune response.
Increases Confidence
Exercise can bolster self-confidence, which is often in short supply for those affected by depression. Setting small exercise goals and completing them or adhering to an exercise plan cultivates a positive sense of self. According to a Duke University study, exercise may be just as effective a treatment for depression as medication due to its ability to improve self-confidence, self-esteem and sense of accomplishment.
Getting Started
Experts recommend starting off slowly and working your way up to 30 minutes or more of physical activity a day, three to five times a week, in order to receive the depression-reducing benefits of exercise. But even 15 minutes can have an impact on mood. The key is to choose a form of exercise that you enjoy so you will stay motivated and make it a part of your daily routine.
