Exercising regularly to relieve depression
Many people
have learned for themselves to keep depression at bay through regular
exercise. They know that they continue to feel good if they exercise
regularly and that their mood soon plummets if they cannot do so. They
may not know that this is because exercise may increase levels of
mood-raising endorphins in the brain.
Exercise is now so widely recognized to be beneficial, that some
depressed patients are given vouchers for leisure centers on the NHS so
that they can take regular exercise at aerobic classes or swimming. As
well as being beneficial for depression, exercise also relieves anxiety,
a common component of depression.
Walking and swimming are the best all-round forms of exercise and may be
the easiest to incorporate into a busy life. However, many other forms of
exercise, from dancing to yoga, may prove appealing.
For how
long?
A brisk walk in the fresh air for 30-60 minutes every day will do much to
keep you fit and happy. If you can do some sort of vigorous exercise
three to five times a week for a minimum of 30 minutes a session, you are
sure to feel better, both mentally and physically.
Good air quality and sunlight will increase the benefits of the exercise
that you decide upon. Outdoor exercise of any type is ideal for banishing
sluggishness and for getting good fresh oxygen into your lungs.
Overcoming obstacles
You may say, I don't have time, I don't have the right equipment, I can't
afford it. However, there is always a solution to every problem - in this
case, walking. You don't need any special equipment, it doesn't cost
anything, and you can easily incorporate extra walking into your daily
life. Get off the bus or train one stop earlier than usual and walk the
rest of the way home. Park your car some distance away from where you are
going and walk the rest of the journey. Never take a lift, always walk.
Test the treatment yourself by taking a walk in fresh air five times a
week for four weeks. Then cut out your daily walk for four weeks. Write
down in a diary how you feel at the end of each week for the full eight
weeks.
Be sociable
One of the early signs of depression is a reclusive tendency in which you
no longer want to see friends or join in social activities. Many forms of
exercise and sport are sociable and friendly and this is of undoubted
value if you suffer from depression.
Key Facts:
Sun, light and good air quality are essential for optimum mental and
physical health. Endorphins, the feel good hormones are released during
exercise and continue to make us feel good for some time after the
exercise has stopped. Try to walk for up to an hour each day and to take
regular vigorous exercise several times a week. Do not let yourself
invent excuses to avoid taking exercise.
