Diminish Depression with Exercise

Even a slight decrease in depression is huge for those experiencing depression. It is a complicated illness that, when left unattended, destroys relationships, careers, opportunities and the ability to enjoy ones life. Taking steps to diminish depression only makes sense.

Fortunately, research has come a long way since I first started dealing with depression in the early 1970’s. Scientists are finding new and better ways to treat it both holistically and with medications. We have more options and tools at our fingertips than ever before. While medication is an invaluable resource, it should not be the only tool in our toolbox. Changes in lifestyle can and does diminish depression for many and in some cases eliminates the need for prescription drugs that often come with unwanted side effects.

A FREE TOOL TO LIFT YOUR SPIRITS

One tool that is readily available and can be free, is exercise. Science has shown that exercise releases good feeling brain chemicals called “endorphins” that naturally lifts mood and energy levels and lowers stress.

Developing a regular exercise habit did not come easily to me. But, once I realized how much better I felt during and after exercising, adding it to my lifestyle changes was a no-brainer. Now, I depend on it to feel good. Who doesn’t want to feel good? In addition, the more I exercised, the better I felt, so making it a habit became easier and easier. Getting started is the hardest part.

If you’re not a person who currently exercises, or you feel resistant to it, do not despair. When depressed, the last thing we want to do is “go run around the block” as my mother often suggested to me as a depressed teen. She meant well, but depression and exercise are mentally and emotionally counter-intuitive. We want to feel better, but we don’t “feel” like doing anything! I want to help you discover the good feelings and increased energy waiting for you. I want to encourage you to manage and reduce your depression. You can do this, and enjoy your life!

RESEARCH: EXERCISE DIMINISHES DEPRESSION

Exercise and its effect on depression have been studied extensively over the last decade. The results are clear. Doctors agree that people who exercise are healthier in body, mind, and spirit. Here’s just a bit of what medical researchers have discovered:

• • “Our results suggest that more physical activity is associated with reduced concurrent depression. In addition, it appears that physical activity may be especially helpful in the context of medical problems and major life stressors. Clinically, encouraging depressed patients to engage in physical activity is likely to have potential benefits with few obvious risks.” ~ Research results published in The Journal of Affective Disorders

• • In a key study reported by the American Psychological Association concluded that ” exercise significantly decreased depression, and the antidepressant effect continued through follow-up measures. All source of subject groups decreased depression with exercise, and subjects requiring medical or psychological care demonstrated the largest decreases.”

• • “Physical activity has been shown to be associated with decreased symptoms of depression and anxiety. Physical activity has been consistently shown to be associated with improved physical health, life satisfaction, cognitive functioning, and psychological well-being. Conversely, physical inactivity appears to be associated with the development of psychological disorders.” ~ International Journal of Psychiatry in Medicine

PART ONE: EXERCISE: A TOOL TO DIMINISH DEPRESSION

PART TWO: HOW TO ADD EXERCISE TO YOUR LIFE

PART THREE: THE VALUE OF EXERCISE INTENSITY