Exercise and Depression

Though I’ve never suffered from severe depression, there have been times in my life that I’ve definitely been down in the dumps. For me, exercise has always been a great mood elevator.

I know that many people tend to suffer greatly from depression over the holiday season. Knowing how much exercise lifts my spirits, I researched how exercise might be able to help people who find themselves suffering right now.

How does exercise help? Well, studies show that exercise releases feel-good brain chemicals that may ease depression (neurotransmitters and endorphins) and reduces immune system chemicals that can worsen depression. Exercise has many psychological and emotional benefits too. Some of these include helping a person to gain confidence, taking a person's mind off of their worries & increasing social interaction by going to a gym or getting involved in fitness classes or other active groups.

A key factor to realize here is, exercise doesn’t just have to mean lifting weights(though you probably know that I’m a huge strength training “pusher”..hehehe.) Exercise can be simply getting out to do some gardening or going for a brisk walk. Anything that gets you off the couch and moving is exercise that can help improve your mood. As I’ve stated in previous blogs and vlogs, once you start, and realize how good it makes you feel-you’ll probably want to find more exercise oriented activities.

How do I get started? This can even be a challenge for folks that aren’t suffering from depression, but just looking at making some positive lifestyle changes. Below are some tips for anyone wanting to figure out where to begin. Always check with your doctor before starting any new exercise program.

 Identify what you enjoy doing. Figure out what type of physical activities you're most likely to do, and think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening or go for a jog in the pre-dawn hours? Go for a bike ride or play basketball with your children after school? Do what you enjoy to help you stick with it.
 Get your mental health provider's support. Talk to your doctor or other mental health provider for guidance and support. Discuss concerns about an exercise program and how it fits into your overall treatment plan.
 Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do. Tailor your plan to your own needs and abilities rather than trying to meet unrealistic guidelines that you're unlikely to meet.
 Don't think of exercise as a chore. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise schedule the same way you look at your therapy sessions or medication — as one of the tools to help you get better.
 Address your barriers. Figure out what's stopping you from exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with. If you don't have money to spend on exercise gear, do something that's virtually cost-free, such as walking. If you think about what's stopping you from exercising, you can probably find an alternative solution.
 Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you can't maintain an exercise routine and may as well quit. Just try again the next day.

If you exercise regularly but anxiety or depression symptoms still interfere with your daily living, see your doctor or other mental health provider. Exercise is a great way to ease symptoms of anxiety or depression, but it isn't a substitute for psychotherapy, medications or other treatment in severe cases.