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