"A vigorous five mile walk will do more good for unhappy, but otherwise healthy adults than all the medicine and psychology in the world" ~ Dr. Paul Dudley White
Research studies have proven that exercise helps to relieve the symptoms of depression. It has been shown to be as effective, or better, in reducing symptoms of depression as antidepressants, individual and group psychotherapy and cognitive therapy.
Any serious runner will tell you that the “runner’s high” is real. What you may not know is that even moderate exercise like walking can be enough to boost moods enough to relieve symptoms of depression.
It was long believed that exercise was only effective for persons who experienced mild to moderate symptoms of depression. New research indicates that exercise also relieves symptoms in sufferers of severe depression.
University Study Reveals Benefits of Exercise for Depression
James Blumenthal, Ph.D., professor of medical psychology at Duke University, performed a study of 156 middle-aged and older people who were diagnosed with clinical depression that ranged from mild to severe. The purpose of the study was to compare the effect of treatment which consisted of exercise alone (they ran or walked as a group for at least 30 minutes, three times a week), the popular antidepressant Zoloft, or both. The study lasted 16 weeks. Researchers were surprised that all three groups showed comparable improvements. Those who took the antidepressant reported feeling better sooner, but the drug wasn’t more effective than exercise alone.
Contrary to to his own expectations, Dr. Blumenthal found that exercise was benefical for severe depression.
In a follow-up study, those who were still participating in their program of physical activity six months later had the lowest relapse rates. Depression recurred in only 8 % of the exercise-only group compared with 38 % in the drug-only group. The exercise plus drug group had a recurrence rate of 31 % (Psychosomatic Medicine, October 2000).
What Other Experts Have to Say on This Subject
In an article entitled "Depressive Disorders: Treatment With Nonpharmacological Alternatives" published in the 2003 edition of "Complimentary Health Practice Review, Gretchen M. Zunkel, RN, Psy NP, PhD, had this to say: "Exercise may be the most underrated and yet the most important behavioral strategy to recommend to clients. Walking is so easy, yet few people realize its importance. A 20-minute walk three times a week is beneficial to health in many ways."
Freie Dimeo, MD, in a 2001 report published by the Benjamin Franklin Medical Center, Department of Sports Medicine, Berlin Germany said that "Aerobic exercise can produce substantial improvement in mood in patients with major depressive disorders in a short time."
You Can Move Your Body
A sedentary lifestyle increases the risk of depression, and depression increases the likelihood of a sedentary lifestyle. It becomes a circular trap. It is, therefore, important that depression sufferers include exercise as a part of their daily routine. However, due to lack of energy and motivation, exercise may be the last thing a depressed person wants to do. Simply getting out of bed can be a monumental task, so it may be hard to imagine putting on special clothes and shoes in which to exercise, much less actually participating in some type of exercise routine.
No matter what your thoughts are telling you, it really is possible to exercise when you're depressed. If you keep it simple, you can add a little more activity to your day that will help lift your mood and help you work through your depression. No matter how tired you feel, getting up and moving around can bring some immediate relief to your symptoms. In addition, getting in a little exercise is an excellent way to work off some of the stress you're carrying around.
Try viewing the ability to move your body, and the freedom you have to move it, as wonderful gifts. Many times we allow our minds to stop us from moving freely because we are afraid of looking foolish or of a poor performance at something that requires skill.
Visit a park or playground and watch children play. Notice how they move their bodies and how joyful they are in using them. Most of them scream, run and play with complete abandon. Give your inner child permission to come out to play. Allow it to relish in the good feelings of moving about in ways it may not have moved for a very long time.
Of course, prior to beginning an exercise program, you should consult your physician. Your doctor can determine whether you have health problems that would make some types of exercise unsafe for you. This advice is not included solely for the purpose of a disclaimer; hurting yourself is not the way to relieve depression.
Keep It Simple
An exercise routine doesn’t have to be strenous. Exercise can be defined as any physical activity that is more than what is required on a typical day. If you have been confined to your bed or spend most of your day in bed, in front of the TV, or on the computer because of depression, then 10 to 15 minutes spent doing deep breathing exercises can be defined as “exercise.” Your first goal may be to get out of bed, get dressed and walk around the block. Later, when you feel better, your exercise level can progress to a 10 to 15 minute walk, then to another form of exercise you may find more enjoyable. More important than what exercise you do is that you do something regularly, on a daily basis, if at all possible.
An added benefit of beginning slowly is that meeting goals or challenges, no matter how small, can boost self-confidence at times when you need it most.
How Exercise Helps With Depression
Following is a list of benefits that have been reported using exercise in the treatment of depression:
- Increases the sense of mastery which will help in giving you a sense of gaining control of your life
- Increases self-esteem and confidence
- Provides a distraction from your habitual pessimistic thoughts
- Improves your health and body, which can help lift your mood
- Helps reduce built-up stress and frustration
- Helps improve quality of sleep
- Increases production of “feel good” chemicals in the brain (dopamine, serotonin, norepinephrine and phenylethylamine or PEA) in some complex and, as yet, not completely understood way
- Reduces stress chemicals, like adrenaline and cortisol, and promotes a more relaxed state of mind
- Improves the flow of oxygen-rich blood to the brain
- Increases the connections of brain neurons that enhance memory
- Increases body temperature which relaxes tense muscles
- Improves body language causing one to be less likely to project the traditional body language of the depressed, i.e. inability to maintain eye contact, slouched posture, worried or blank look, etc.
- Improves self image making one more likely to pay attention to dress, personal hygiene and personal surroundings
- Improves ability to interact with others
Additional Health Benefits
In addition to helping to relieve symptoms of depression, there are many more health benefits associated with
a regular exercise routine:
- Improved cardiovascular fitness
- Improved lung capacity
- Improved bone health
- Improved muscle tone
- Reduced cholesterol level
- Reduced blood pressure
- Reduced risk of premature death
- Maintenance of healthy weight
10 Suggestions for Staying Motivated
It is much easier to start an exercise routine than it is to stick to one. Following are a few suggestions to help you stick to an exercise program:
Make it fun. The most important thing is to choose an activity that you enjoy! Make exercise fun, not a chore to be checked off a list. It also helps to vary your activities in order to prevent boredom. For example, alternate walking with swimming or any other activity you prefer.
Begin gradually with realistic and attainable goals. You can change them as you make progress. If you haven’t exercised in a while, don’t expect to be able to pick up where you left off. If your goals are too ambitious in the beginning, you increase the risk of injury and you set yourself up for failure. When you expect too much too fast it’s easy to get frustrated and give up altogether. Studies suggest that people who engage in some type of exercise for 6 months usually end up making regular activity a part of their daily routine. Because of the repetition, your exercise will become a habit and some habits are good ones.
Be flexible. If you’re traveling or have an especially busy day, then adapt your exercises to accommodate your schedule. If you’re staying in a hotel room in a city you’re unfamiliar with, walk up and down the hallways. You may get strange looks from passersby, but you’ll be getting your exercise. If you’re sick or injured, take time off from exercise.
Participite in outdoor activities. Sunshine is a natural pick-me-up. Spending twenty minutes a day in natural sunlight will stimulate the production of serotonin.
Spend time with others who are physically active. Physical activity is a great way to build a social support network, thereby, reducing feelings of isolation. Go walking or hiking with a friend. Join a softball, golf or bowling league. Take a group class, but make sure it isn’t overcrowded. Joining overcrowded classes can significantly add to your stress. Having exercise partners may help you stay physically active. However, if you prefer to exercise alone, make a concentrated effort to include some activities that involve other people.
Make lifting your mood your primary focus. You aren’t competing for a reward or a prize. You aren’t trying to prove anything to anyone. Don’t make weight loss or improved physical fitness your goal because you may be setting yourself up for failure. If you step on the scales or look in the mirror and don’t see the results you want, you will become frustrated and be inclined to give up. Allow weight loss and physical fitness to occur in their own due time as an added benefit. You are exercising because it makes you feel better.
Make yourself accountable. Share your exercise plan and goals with at least one person whom you trust. Give this person permission to check in with you regularly.
Make notes. Keeping a log of your mood, both before and after a workout, will help you see how exercise influences it.
Prepare for setbacks and obstacles. If you miss your exercise for a day, a week, or even a month, avoid falling into the trap of labeling yourself a failure. You probably won’t exercise every day you plan to do it. Pat yourself on the back and give yourself credit for every step you take in the right direction. If you skip exercise one day, let go of any self blame and make the effort to do it the next day.
Reward yourself. After each session of activity, take a few minutes to sit down and relax. Tune into your body and notice how it feels. Enjoy the feelings that moving your body gives you and think about what you’ve accomplished. External rewards can also help to keep you motivated. When you reach one of your goals, treat yourself in some small way.
Suggested Forms of Exercise to Consider
By being mindful that, for a depressed person, exercise can be defined as “any physical activity that is more than what is required on a typical day,” any of the following activities will be beneficial for you. However, in order to receive the benefits reported in the Duke University study, the exercise should provide a sustained period of aerobic exercise for at least 20 to 30 minutes.
Don’t be concerned about the length of exercise time in the beginning. It will benefit you more by engaging in any activity that you find enjoyable. It may be an organized sport, an enjoyable activity such as gardening, or a session devoted exclusively to the purpose of working out.
- Walking—walking is the king of exercise. It is one of the easiest, there’s no special equipment required except for comfortable shoes and there’s little risk of injury.
- Treadmill
- Jogging
- Hiking
- Gardening/mowing lawn/raking leaves
- Cleaning house/garage/attic
- Deep breathing
- Dancing—ballroom, square dancing, shag, line dancing, Texas two-step, folk dancing, etc.
- Martial Arts—Kung fu/Tai Chi/Karate/Jiu-Jitsu/Judo/Aikido/Qi Gong/Taekwondo
- Snow skiing/snow boarding
- Water skiing
- Swimming
- Surfing (not on the computer or channel surfing with the remote)
- Strength training—with machines, free weights, resistance bands, isometrics
- Yoga—not only is Yoga a form of physical exercise, it also encourages a relaxed mind
- Kayaking/canoeing
- Bicycling
- Golf
- Tennis
- Racquetball
- Bowling
- Jumping rope
- Roller skating/ice skating/roller blading
- Climbing steps or step bench
- Fitness ball workout
- Rebounding
- Stretching
- Join a gym
- Purchase instructional DVDs
- Group class such as Jazzercise
- Workouts at Curves Studios for Women
- Classes at YMCA or YWCA
Stay Hydrated
Remember to drink plenty of water when you exercise. Dehydration can cause you to feel sluggish and may cause you to develop a headache. Be prepared by keeping a bottle of water nearby in order to maintain sufficient hydration.
What to Do If You Experience Pain
Some mild soreness after exercise is normal. You should never ignore pain, however. It is important that you stop and rest if you experience pain. If you continue to exercise, you may cause stress and damage to your joints and muscles.
If you still feel pain a couple of hours after exercising, you have done too much. It would be beneficial for you to decrease your activity level. If pain persists or is severe, or you suspect you have injured yourself, you should contact your physician right away.
Stick With Your Exercise Plan
You are a worthy person! It is important that you begin to view yourself as such and to take care of yourself. The only way you can fail is if you give up. You are not alone in your depression and you don't have to be depressed forever. Participate in the adventures of life to you best of your ability. There’s a big world out there waiting for you to discover how much fun it can be. As this information points out, exercise can help with your depressed mood and actually give you something you can be proud of and feel good about.
0 comments:
Post a Comment