Exercise and Depression

Depression is so common most of us have either experienced it or know more than one person who has. Medication and therapy are common treatments, but exercise is another tool that can bring relief. Study after study has shown that exercise can fight mild to moderate depression because it:

Increases your sense of mastery, which helps if you don't feel in control of of your life
Increases your energy
Increases self-esteem
Provides a distraction from your worries
Improves your health and body, which can help lift your mood
Helps you get rid of built-up stress and frustration
Helps you sleep better, which can often be a problem when you're depressed
It may seem impossible to get moving when you feel depressed and you may wonder, why bother? One reason is that you can get some immediate relief, even if you can only manage 10 or 15 minutes of exercise. Some studies have shown that exercise can improve your mood for up to 12 hours. The question is, how can you overcome the inertia that often accompanies depression?

Keep It Simple

The problem with depression is that it drains your energy, making every task seem like a monumental effort. Part of moving past that draining fatigue is taking that first step, whether it's putting on your workout clothes or getting out the dog's leash for a walk. Keeping it simple and doable will make it easier to get started.

Set simple goals.

It doesn't take much exercise to lift your mood, so you don't have to train for a marathon. Set a goal to walk around the block. Promise yourself you'll walk around the block at least 3 times that day. The next day, do more. Try to improve just a little bit each day.

Go easy on yourself.

You might not be able to handle a lot of exercise, so try to feel good about what you can do. Whether you get out and work in the yard, take the dog for a walk or go up and down the stairs a few times, it all counts. Now is not the time to kick yourself.

Do what you usually enjoy.

When you're depressed, it's hard to enjoy anything, but think about what you normally like when you're not depressed. If yoga feels good to you, spend a few minutes going through a few simple poses. If you like fresh air, go for a walk or a bike ride. You may not enjoy it in the moment, but even a small change in your mood can make a difference.

Make it social.

Try to find a friend to walk with. Talking to people can help raise your energy and remind you that you're not alone.
Go outside. Even a little sunshine can help boost your mood and remind you that there's a world out there. You can participate in it as much as you can handle.

Work with your doctor.

Be sure to talk to your doctor about your treatment options and your plans to exercise. He or she may be able to refer you to someone who can help you set up an exercise program.

Study after study has shown that exercise can fight mild to moderate depression

interesting, never heard of that.

tpia@:


interesting, never heard of that.

I hope you find it helpful.