What makes an exercise routine an excellent addition to your depression treatment plan? Learn how to exercise with depression.
In addition to the direct effects that exercise has on the brain, other physical changes that occur with movements, such as cardiovascular fitness and improved metabolic health, promote brain health indirectly.
Take a jog
The most tangible example of training that stimulates certain brain chemicals is the runner’s high that many athletes report experiencing when crossing a certain exertion threshold.
Endorphins will trigger a positive feeling in the body. Exercise also has several physical benefits that can make you feel better by reducing muscle tension, improving sleep quality, and reducing anxiety.
So which workouts fight depression best? To date, the most substantial evidence seems to support aerobic exercise, including running, swimming, walking, hiking, aerobics classes, dancing, cross country skiing, and kickboxing.
If you exercise 30 minutes or more three to five days a week, it can reduce depressive symptoms. And if you have a short time, even a 10- to 15-minute workout can make a difference.
Raise your spirits by lifting some weights
Strength training also helps relieve symptoms of depression. A review showed that adults who exercise with weights are less likely to develop depression than those who never exercise with weights.
Combine yoga with other treatment
Practicing yoga is another activity that can relieve symptoms of depression, especially when combined with regular treatment, such as cognitive-behavioral therapy, according to a study published in May 2019 by the American Family Physician.
Eastern traditions such as yoga have an excellent antidepressant effect. They improve flexibility; involve attention, break up repetitive negative thoughts; increase strength; make you aware of your breath; improve balance, and contain a meditative component.
Walking is an aerobic exercise suitable for almost everyone. All you need is a pair of comfortable, supportive shoes, and you are ready to go.
Practical wisdom suggests doing something. If depression has made you sedentary, start slowly and gradually increase your time and distance.
Get a healthy dose of sunlight
Simple activities like gardening, throwing a ball around with the kids, or washing your car can make your mood a little better. Sunlight has been shown to facilitate the increase in serotonin, a mood-boosting brain chemical. Decreases in serotonin during the darker, colder months have been linked to some cases of seasonal affective disorder.
Choose an outdoor activity that works for you, depending on function level, energy, and preferences.
Do you have trouble finding a workout you like? A simple strategy is to bounce. Jumping on a mini-trampoline, also known as a rebounder, is fun to work on the cardiovascular system without straining the joints.
You do not have to jump but bend your knees and bounce as fast as possible for a few minutes.
Rebounding exercises increase blood flow to the muscles, loosen overused muscles, help you relax, and promote better sleep patterns.
How to get started
For people with depression, it can not be easy to start an exercise routine. It can be difficult for people with depression to exercise because depression can reduce energy, cause pain in the body, increase pain perception, and interfere with sleep, resulting in less motivation to exercise.
Start with ten minutes a day of walking or any form of movement such as yoga or tai chi. Ten minutes of activity becomes 15, 15 becomes 20, and so on. Later, you will begin to look forward to these relaxing breaks of the day and enjoy them more and more.