How to Fight Depression with Exercise

Is turning to therapy and medication the most effective solution for fighting depression? Studies are beginning to show that you can fight depression at home with a change in your activity level.

It’s true! Physical activity can have a profound impact on your ability to overcome what ails you. If you’re feeling depressed, it might be time to incorporate exercise into your lifestyle.

Exercise comes in many different forms and you can find a regimen that fits you. Avoid overdoing it when it comes to exercise; just ease into some physical activity and see how you feel.

Try these effective strategies to fight depression with exercise:

1.      Experience the runner’s high. Following a good workout, your body will experience what is known as a runner’s high, which results from an endorphin surge in your body. The temporary mood lift that this endorphin surge provides can be beneficial in reducing depression on a short-term basis.

  • When you’re feeling tense, overwhelmed, or down in general, seek a temporary pick me up in the form of a workout. Go for a short walk, hop on a treadmill or elliptical, or ride your bicycle. Even yoga, Pilates, and strength training workouts can provide you with a boost of endorphins to pick up your mood.
  • Working out for at least 30 minutes to combat symptoms of depression can also provide you with a boost in energy and concentration, which can reduce some of the negative feelings associated with depression.

2.      Improve your overall well being. Strength training is a great way to improve your health and well being, which can reduce symptoms of depression. Lifting dumbbells, for example, can build long, lean muscle, which improves metabolism and builds a stronger and healthier body.

  • While strength training may not directly impact your depression symptoms, its ability to improve your health can have long-term effects on your overall well being.

3.      Exercise daily. Exercise at least 30 minutes each day, six days per week. According to the Journal of Preventive Medicine, several weeks after you establish this regular exercise routine, you’ll begin to feel relief of your depression symptoms on a much more consistent basis.

4.      Replace medications with exercise. The Journal of Preventive Medicine recently featured a study of patients with depression who worked out for at least 3 hours per week. This study found that the remission of these patients’ symptoms was comparable to cognitive behavioral therapies and medication treatments.

  • While exercise may not be able to completely replace your need for other treatment options, it can benefit your mental well being in many ways, making it an excellent way to balance the therapies that you rely on for relief.
  • If you’re currently in treatment or taking medication, discuss any changes in therapy or medications with your doctor before you change them.

5.      Develop a routine. Developing a regular routine for exercise can have numerous benefits. Not only will you be combating your depression with exercise itself, but also having a routine to look forward to can boost your spirits and ward off the overwhelming feelings of depression.

The Bottom Line

Depression can negatively impact your life in many ways. Experiment with different therapy and treatment options to get the help you need. Exercise is a great way to reduce the symptoms associated with depression: helping to clear your mind and improve your energy, while also giving you a general sense of well being.

If you don’t already have a regular exercise regimen and you’re suffering from depression, then this is a treatment option that is well worth considering. It may work well in conjunction with current treatment options or it may replace those treatment options altogether. Please consult with your physician to learn more.

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Inexperienced Parents May Be More Prone to Depression According to a UK Study

For the first twelve years of a child’s life, the whirlwind routine of a parent can be frustrating, chaotic and ultimately extremely rewarding. For new parents the changes that their life undergoes during this time can be especially hard. It is understandable that young parents may be prone to the common condition of depression.

In a study conducted by researchers in the United Kingdom, data from over 86,000 families visiting primary care clinics between the years of 1993 and 2007 were studied. The goal of this study was to identify parents who showed signs of depression. It was found that over one-third of the mothers and approximately one-fifth of the fathers had at least one episode of depression between the birth of their child and 12 years of age.

Generally speaking, 7.53% of the mothers and 2.69% of the fathers suffered from depression per year. However, the rates for the first years were significantly higher, approximately 13.93% for the mothers, and 3.56% for the fathers.

This increase in percentage of depression is most likely explained by the increase in potential stress that comes with the birth of a baby and raising a young child. Changes in a parent’s sleep pattern, the significant changes in responsibility, and the added stress to the relationship all can contribute to an increase in depression.

Parents who have a history of depression, those who were below the age of 24 when their child was born, as well as those who were of a lower socio-economic standing were more likely to develop depression symptoms after the birth of their child, according to the study published in early September in the journal of Archives of Pediatrics & Adolescent Medicine.

There are a number of causes for depression, both socio-economic and biological in nature. The findings indicate for young parents their socio-economic and the stresses of poverty, unemployment, and a lower support system of young parents can significantly contribute to their levels of depression. In addition, younger parents are most likely less prepared for parenthood than those who are more experienced.

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