Exercise is not only important for your physical health, but your mental health as well. Working out does not have to be overly strenuous, and if you have physical limitations it is recommended that you talk to your doctor prior to starting a new exercise routine. The following are a list of specific ways exercise can help reduce symptoms of depression:
Enhancing Energy
Consistent exercise improves your cardiovascular system. By helping your heart and lungs work more efficiently, you will increase your energy levels. Exercise transports oxygen and nutrients to your body and brain.
Releasing Chemicals in Your Brain
Endorphins (“feel-good” chemicals) are released when you exercise, creating a positive feeling. This process accounts for the “runner’s high” many people experience while working out. Further, improving how your body feels will naturally enhance how you feel mentally, including increasing your self-esteem.
Increasing Social Interaction
By working out with a group of people (e.g., at a class), you can establish a common bond. This bond can naturally lead to new relationships, another important component of defeating depression.
Distracting from Negative Thoughts
Exercising can help you get out of your head. Negative thinking tends to be the worst when you are alone and not engaged in other activities. Doing some form of energy can help you redirect this mental energy into a more positive activity.
Getting Started
Try and implement exercise into your daily routine. If you have a local gym, consider working with a trainer for guidance. If you work out at home, there are a myriad of online sites which offer video classes. Start with small periods of exercise and gradually extend the duration and intensity. Cardio could include walking your dog, stretching could take the form of yoga, and strength training could be simple body weight exercises.
Reference:
Rego, S., & Fader, S. (2018). The 10-step depression relief workbook: A cognitive behavioral therapy approach. Emeryville, CA: Althea Press.