Do you sometimes feel very heavy, sad, or stressed? Do you also have times when you just want to lie in bed, not interested in anything? Did you know that exercise is an incredibly good, natural medicine for this kind of stress, or depression as we all know it? This is really a very powerful thing. Let's talk about this today, in a simple way that you can understand.
Is exercise really a cure for depression?
Yes, the short answer to that question is "yes". But there is a little explanation. Depression can come in different levels. Some people have mild depression. Others have moderate depression. Others may have severe depression.
Research has shown that exercise is a very effective treatment for mild to moderate depression . When we are physically active, our brain releases hormones that help us feel happy. It also helps boost our self-confidence. Imagine going for a walk outside in a beautiful environment. The vitamin D you get from the sun is an important nutrient that helps prevent depression.
Sometimes, just being a little active is enough to help you relax. But sometimes, especially if your depression is more severe, which is what doctors call clinical depression or major depressive disorder (MDD) , you may need to combine exercise with medication and therapy prescribed by your doctor .
The important thing is, exercise is not a 'magic bullet' for depression. But it is a powerful tool that you can control and that can give your mental health a big boost.
What are the main benefits of exercise?
There are several ways that exercise can help with depression. Let's see what they are. To make this easier to understand, I've created a table like this.
| Benefit | Simply put... |
|---|---|
| Production of happy hormones | When you exercise, your brain releases hormones called endorphins . These are called the 'happy hormones.' These reduce pain in your body, relax your mind, and elevate your mood. |
| Increased self-confidence | One of the biggest problems that comes with depression is a lack of self-confidence. When you exercise and get in shape, when you get stronger, you feel good about yourself, you have a lot of confidence. You feel a great sense of accomplishment, like, "I did this." |
| Getting a good night's sleep | Good sleep is essential for mental health. Sleep deprivation can worsen symptoms of depression. Exercise can help you fall asleep faster and improve the quality of your sleep. |
| Adopting a healthy lifestyle | Things like processed foods, excessive alcohol, and smoking can make depression worse. When you start a good habit like exercise, you'll find yourself changing other bad habits, too. For example, eating well and quitting smoking. |
What are the best exercises for depression?
The best news here is that any kind of exercise can help with depression . You don't have to go to a big gym. Whatever you like, whatever you can do, is fine.
Here are some examples:
- Cycling
- Dancing (even in a room with no one around!)
- Working in the garden (planting flowers, weeding)
- Jogging or running
- Playing a sport like tennis
- Swimming
- Housework (sweeping, mopping)
- Yoga
- Walking normally
Social support is very important for someone with depression. So, it's a good idea to join a group exercise class. Or, exercise with your best friend or partner. That way, you'll get both the benefits of exercise and the peace of mind of having support from others.
Okay, now how do we start this?
You probably have a lot of questions about starting this. Let's look at the answers.
Do you really want to ask the doctor?
Most healthy people are fine starting an exercise program without consulting a doctor. However, if you haven't exercised in a while, are over 50 years old, or have a chronic medical condition such as diabetes or heart disease, you should definitely consult your doctor before starting a new exercise program.
What kind of exercise should I do?
The best exercise is something you enjoy and want to continue doing. Do you like dancing? Gardening? Lifting weights? Hiking? Then start with that. Then you can try new things.
How long and how often should I do it?
Try to exercise for 20-30 minutes at least three days a week . Research suggests that four or five days a week is even better. But if you're just starting out, start slowly. Start with 20 minutes a day and gradually increase the time as you get used to it.
What if you feel pain while exercising?
Never ignore pain. Exercising through pain can damage your joints and muscles.
If you still feel sore after a few hours of exercising, you may have overexerted yourself. Cut back a little the next day. If the pain persists, is severe, or if you think you may have an injury, see your doctor immediately.
Some more tips to help you start exercising
When you're starting out, make a simple plan that's easy to follow and stick to. Once you get used to it, you can make changes as you like.
- Choose something you enjoy and find fun. Exercise doesn't have to be a chore.
- Include exercise time in your daily schedule. If necessary, set a reminder on your calendar or phone.
- If you get bored with the same thing, try something different. Variety adds flavor to life.
- Don't go for big expenses. There's no need to buy expensive equipment or health club memberships if you're not going to use them all the time.
- The most important thing: Don't give up! Keep going. Before you know it, exercise will soon become a part of your life. It will give you the greatest strength to reduce your depression.
Take-Home Message
- Depression is a real illness. Exercise is a very powerful tool that can help with it. It is especially effective for mild to moderate depression.
- The 'happy hormones' (endorphins) released by the brain when you exercise, the increased self-confidence, and the restorative sleep you get directly help to boost your mood.
- Choose an activity that you enjoy the most and get started. 20-30 minutes, 3 days a week, is a good start.
- If you have other chronic illnesses, are older, or have any health risks, be sure to talk to your doctor before starting exercise.
- If your depression is severe or if these things don't help, it's important to seek medical advice. Exercise is a support, not a substitute for medical treatment.
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