| Move over, medication. These days if you are | | | | People suffering from depression often withdraw |
| suffering from depression and anxiety, your doctor | | | | socially and isolate themselves from others. The |
| could prescribe a daily walk or a yoga class. More and | | | | isolation can worsen the depression. Exercise is not |
| more, as we study the complex interactions between | | | | always a guarantee of socialization, but exercising can |
| the physical and the psychological aspects of help, | | | | often offer opportunities for social contact and building |
| researchers are learning that physical exercise does | | | | relationships with others. Even interactions as simple |
| more than get your body in shape. | | | | and brief as exchanging a wave and smile with |
| According to a researcher at the Mayo Clinic, a | | | | neighbors as you walk around the neighborhood can |
| nationally respected health center, "…increasing | | | | have a beneficial effect on your condition. |
| physical activity is a positive and active strategy to | | | | Other Ways Exercise May Help |
| help manage depression and anxiety." | | | | The more we learn about the way our bodies function, |
| Exercise can help your mood and keep you | | | | the more we find out how interconnected all of our |
| emotionally fit in many different ways. It is believed that | | | | bodily processes are. Eating right is important for your |
| regular physical exercise helps regulate the levels of | | | | health, for example. Your body needs the proper |
| neurotransmitters in the brain which regulate moods. | | | | nutrients to fuel its energy requirements. Among those |
| Exercise also boosts the levels of endorphins, the | | | | nutrients are those that your brain uses to |
| feel-good chemicals in your brain, which can help lift | | | | manufacture and process the chemicals that are vital |
| sadness and depression, and reduces levels of the | | | | to your emotional health. Physical exercise releases |
| stress hormone, cortisol. All of these changes can | | | | chemicals in your brain and in nearly every other part |
| reduce anxiety, worry, sadness and other emotions | | | | of your body that improve the efficiency with which |
| associated with depression, as well as relieving muscle | | | | your body processes and uses those nutrients. When |
| stress and tension that leads to pain and can worsen | | | | you exercise, your body is able to make and use all |
| depression. | | | | the chemicals that it needs to stay healthy, physically |
| Exercise has many benefits to a person suffering | | | | and emotionally. |
| from depression. While exercise is not a substitute for | | | | Physical activity also burns up adrenaline and other |
| medical treatment if you are suffering from depression, | | | | stress-related chemicals that contribute to anxiety and |
| it can be a part of an overall strategy to help you | | | | feelings of restlessness and irritation. Between the |
| recover and manage your symptoms, as well as to | | | | reduction of adrenaline and the increase in serotonin, |
| help prevent relapses. In addition to the physical | | | | physical exercise promotes a more relaxed state of |
| effects of exercise, there are psychological benefits to | | | | mind. |
| exercise that can help improve your mood and lead to | | | | Finally, one of the components of depression that |
| a quicker and longer lasting recovery from depression. | | | | many people do not understand or realize is that |
| These benefits of exercise for depression include: | | | | depression can cause physical pain, in part due to |
| Increased Confidence | | | | muscle tension and stiffness. Exercise loosens those |
| Among the symptoms of depression are feelings of | | | | muscles and relieves tension, leading to less pain, and |
| worthlessness and hopelessness. Physical exercise | | | | less pain naturally leads to an improved state of mind. |
| often leads to a sense of accomplishment that can | | | | Getting Yourself to Exercise |
| increase good feelings about yourself when you need | | | | Knowing that exercise is good for you, however, is not |
| it most. Exercise can also help you feel better about | | | | often enough to get you out there exercising, |
| your appearance and your self-worth. Meeting small | | | | especially if you're already in the midst of dealing with |
| goals is an excellent way to start boosting | | | | depression. The Mayo Clinic offers some tips for |
| self-confidence with the feeling of accomplishment you | | | | getting yourself moving. |
| take in completing challenges. | | | | 1. Choose a fun activity rather than making exercise a |
| Distraction | | | | chore. |
| Exercise can help distract you from dwelling on the | | | | 2. Share your plans with a friend or family member |
| problems in your life because your mind has to focus | | | | and ask them to exercise with you. |
| on other things. Dwelling on your symptoms can make | | | | 3. Try to live a more active lifestyle rather than just |
| them worse by interfering with your ability to manage | | | | adding "exercise sessions" to your schedule. Walk |
| and cope with them in a healthy way, making | | | | instead of driving. Climb stairs instead of the elevator. |
| depression more severe and long-lasting. When you | | | | 4. Set reasonable goals. Start small - walk ten minutes |
| exercise, your mind is shifted away from thoughts of | | | | once or twice a week instead of trying to walk an |
| your depression and focused instead on pleasant | | | | hour everyday right off the bat. |
| thoughts - your surroundings, your physical abilities, | | | | 5. Address your barriers. Think about the things that |
| even the music that you choose to listen to when you | | | | would stop you from exercising, and do something that |
| exercise. | | | | takes them into account. |
| Interactions and Socialization | | | | |