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Beat Depression with Exercise! - 19/01/2011
If you want an effective treatment for depression with little or no side effects, look no further than exercise.Research shows regular exercise can be a great way to relieve depression symptoms because it increases serotonin and endorphin levels and heightens energy levels – all of which contribute to a happier and healthier person. However, exercise is often forgotten as a treatment for depression.Numerous studies have shown that people who exercise regularly experience fewer symptoms of depression and anxiety than those who don’t. The results of several trials revealed regular moderate exercise can actually be so effective for mild to moderate depression that no other treatment is needed, particularly for people who were previously sedentary or inactive. In more severe forms of depression, exercise may be a helpful addition to other treatments.
How does exercise help?
Regular exercise can be used to help manage depression because it:
Exercise does not even need to be extremely vigorous to be helpful for depression – simply walking briskly each day can be beneficial. Aerobic exercise, such as brisk walking, cycling or jogging, and resistance or strength training, such as weight lifting, are both beneficial for depression.
In my research I came across two trials that found 16 weeks of regular exercise was equally as effective as an SSRI antidepressant medication in treating mild to moderate depression in older adults who had previously been inactive. Research also suggests exercise can further assist treatment in people with depression who have previously only partially responded to an antidepressant medication.
How does exercise work to help depression?
The brain neurotransmitter serotonin, which has been linked to depression, affects mood, sleep, libido, appetite and other functions, so increasing the levels of this hormone can increase happiness. Research into the effects of serotonin found regular exercise - and the resulting increase in physical fitness - alters serotonin levels, leading to improved mood and feelings of wellbeing.
Exercise may also increase endorphins, which are chemicals in the brain that have ‘mood lifting’ properties. Regular activity releases these feel-good brain chemicals, triggering a positive feeling in the body similar to that of morphine and lessens the perception of pain. Endorphins can also help to relieve the feeling of tension often associated with depression and anxiety.
Some research indicates that regular exercise boosts body temperature, which may ease depression by influencing the brain chemicals. An increased body temperature is believed to have a calming effect. Exercise also helps to reduce chemicals in the immune system that can worsen depression and boosts the immune system so people are less likely to become ill and are better able to ward off illness.
Exercise reduces the level of the stress hormone cortisol, which relieves feelings of anxiety and agitation and helps people sleep better. People with melancholic depression who experience a distinct lack of energy in the morning, may benefit from taking part in exercise immediately after getting out of bed.
Other benefits of exercise
Besides the benefits discussed, including improving mood and energy levels, regular exercise provides other health benefits. These include preventing life-threatening conditions, such as heart disease, type 2 diabetes, osteoporosis, strokes and some cancer.
The physical benefits of exercise include:
This all means treating depression with exercise has added benefits, so get that body moving.
Written by Merendi Leverett - Lifestyle Management Consultant/AEP
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