Exercise and Depression

Manage Your Depressed Moods

Exercise and depression may seem antithetical to someone experiencing a bout of depressed mood. The feelings of debilitation and fatigue make the thought of exercise unappealing – the exact last thing one feels like - especially if you doesn’t like exercise in the first place.

However, studies are showing that people who do not take part in physical activity are more likely to have depressive symptoms compared to people who exercised regularly.

Yet, despite its proven benefits, exercise is often a neglected form of treatment for depression, and more work needs to be done to highlight its value.

Depression can be helped by regular exercise. Physical activity causes brain pleasure centres to be stimulated and leads to feelings of wellbeing.

Learning how to exercise can help you manage depression and simple steps for getting your body moving to help create energy and improve your mood.

Putting YOU in Charge and Not Your Mood
Exercise may be the last thing on your mind, but it's one thing that may give you immediate relief from depression.

Some research studies indicate that regular exercise may be as effective as other treatments like medication to relieve mild to moderate depression.

Generally, exercise has a place in treatment as part of an holistic approach to the illness.

Dr David Bishop, President of the Exercise Physiologist's association, stated:
"Exercise has shown to be as effective as medication or psychotherapy, particularly in the long term. When you consider that up to 59% of people stop taking antidepressants within three weeks of the drugs being prescribed, exercise may be the only option for some."
See article in Beyond Blue

Therapeutic Benefits of Exercise
• Regular aerobic and strength-training activities of light or moderate intensity can result in up to a 50 per cent reduction in symptoms of depression and anxiety, especially for women and older people.

• The person experiences a boost to their self-esteem because they take an active role in their own recovery.

• Physical activity burns up stress chemicals, like adrenaline, which promotes a more relaxed state of mind.

• An enjoyable bout of exercise may be distracting enough to break the vicious cycle of pessimistic thinking.

• Increases your sense of mastery, which helps if you don't feel in control of your life

• Increases self-esteem

• In older people, exercise has been found to be just as beneficial as antidepressant medication or social contact in the treatment of depression.

• Helps you sleep better, which can often be a problem when you're depressed.

• The cycle of depression can be broken by participating in pleasurable activities, including keeping fit (riding a bike, jogging, playing football or going for a 20 minute walk).

• The effects of exercise in those under 20 with mild to moderate depression is not as well researched, but the evidence suggests some benefits.

Additionally, of course, the side benefits for your physical health adds value to the efforts you make when combining exercise and depression.

Even though studies are finding positive results for alleviation of mild to moderate depression symptoms it may be a different story for serious levels of depressed mood – though even then, exercise would not be deleterious.

NB It is advisable to always consult your doctor and/or treating counsellor.

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