Feeling depressed? Lacking motivation to work or do things you once enjoyed? Here’s how and why to use exercise for depression.
Depression can undermine our quality of life. It’s a common, but serious, mood disorder that’s accompanied by feelings of sadness, anxiety, angry outbursts, sleep problems, lack of energy, low self-worth and loss of interest in activities once enjoyed.
It affects around 5% of the global adult population to varying degrees and like any other mental health disorder, it should never be ignored. Depression is a sign that something in your life is out of balance.
Regular exercise is essential therapy for depression, especially for those with mild to moderate symptoms. It has been shown to boost your mood, reduce anxiety, increase motivation and improve your emotional wellbeing.
The psychological effects of exercise
Exercise is great for body and mind. Here’s how it can improve your mental health:
- Releases endorphins that block pain and increase sensations of pleasure
- Relieves stress
- Improves mood
- Increases confidence and self-esteem
- Promotes neuroplasticity
- Improves cognitive function
- Promotes better sleep
Exercise can help you get out of your own head and take your mind off your worries. It focusses the mind on breath and movement which helps the internal chatter that makes us so anxious (monkey mind) quiet down. It channels our energy in a healthy way.
Daily exercise combined with quality nutrition and good sleep habits is a powerful anti-depression protocol and an important preventative measure against mental decline as we age.
How much exercise is good for depression?
Doing 30 minutes or more of exercise a day, three to five days per week can reduce symptoms of depression and anxiety. Even small amounts of physical activity – as little as 10 to 15 minutes – can improve emotional wellbeing.
The types of movement can vary and include walking, running, biking, lifting weights, housework and gardening. It can be structured as part of a weekly training plan, or whenever you can fit it in.
The positive effects of exercise will only last if you stick with it over the long term so it’s better to make it a fun and engaging part of your life.
Which exercise is best for depression?
Any kind of exercise is beneficial, as long as it suits you and you do it often. A little bit each day, or every other day, can boost your mood significantly.
Here are some tips to help you choose the best exercise for you:
Choose activities you enjoy. Exercise doesn’t have to be boring, or the same as what everyone else is doing. Choose activities that you enjoy and that you’re good at, e.g., football, tennis, weight lifting, biking, running, callisthenics or yoga. Which do you like? Which give you energy? It’s much easier to be consistent when it’s fun and engaging. It’s also more rewarding.
Get outdoors. Outdoor exercise is a great way to feel free and less anxious. The sunlight, the fresh air, and the open spaces all contribute to positive feelings. What can you do outdoors today?
Set achievable goals. Goals give you something positive to aim for and increase your motivation. Set small goals to get started and celebrate your wins. As you build confidence you can take on bigger challenges.
Remove the barriers. Some activities have constraints that make them difficult to do often. That may be financial, geographic, or time. Have plenty of ‘low-resistance’ activities that you can do each day to be consistent and reap the benefits. You can also find ways to remove the barriers from other activities you enjoy (e.g., by building a home gym).
Exercise mindfully. Exercise is a boon to mental health and we can further enhance it by practicing mindfulness. Bring deep breathing and presence of mind to any activity, to find the flow and increase the level of enjoyment.
Exercise with friends. Some people like to train alone while others prefer the social aspect of gyms and classes. Find a training partner who will train with you, or attend a class with a group of friends. If the social element lifts your spirits make it a regular thing.
Consult your GP before starting an exercise programme, or making big lifestyle changes. A personal trainer or physical therapist can also help write a programme that works for you.
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