Health Information > Depression[ What is Depression | Exercises for Depression | Nutrition for Depression ] Exercises for DepressionFrom "Depression help for you", for further details, please visit the website. Depression and exercise don't like to share the same life space. If you move exercise into your life, depression will move out. This is true for many kinds of exercise. Depression and exercise research confirms that one of the best exercises to help depression is walking. As Mark Fenton points out in his book, The complete Guide to Walking for Health, Weight Loss, and Fitness , "...even if you're an accomplished athlete who has taught aerobic classes or run marathons, vigorous walking can give you the same total energetic high and cardiovascular fitness as any other single activity, with far less damage to your body. And no matter what type of walker you become, know that it will give you self-confidence, balance, and even emotional calm in your life." (2, p. 4) Depression and exercise research has shown that other types of aerobic exercises are also effective. Kenneth Cooper wrote in his book, The Aerobics Program for Total Well-Being: Exercise, Diet, Emotional Balance , "...the achievement of total well-being can completely transform your life and make you a happier, more productive person." (1, p. 12) Aerobic exercises include any which increase your rate of breathing and your heart rate. They improve the fitness of your lungs, heart, and vascular system. These exercises include walking, biking, jogging, swimming, and sporting activities such as racquet ball, weight lifting, sprinting, softball, and football. Depression and exercise research has found that weight bearing exercises can help depression. This was pointed out by Marcos Salazar's book, Feeling Good For Life: The Clinically Proven Exercise and Diet System That Will Help You Burn Fat, Build Muscle, Boost Your Mood, and Conquer Depression .(7) One depression and exercise study demonstrated that Taekwondo reduces depressive symptoms. In this study participants experienced increased vigor, less anxiety, less depression, less anger, less fatigue, less confusion, and less total mood disturbance after only one 75 minute session. Modern Taekwondo: The Official Training Manualstates, "...not only does Taekwondo encompass physical movements--it is also a system that trains the mind... As a result, in addition to providing good health and physical fitness, Taekwondo improves concentration, self-confidence, discipline, and patience." (5, p. 13) Another depression and exercise research project found yoga to help depression. In the study participants practiced yoga exercises for ten months. They experienced improvement in depression, anxiety, and mental functions. (6) In Yoga for Dummies , it is explained that yoga "can help you become or stay fit and trim, control your weight, and reduce your stress level. Yoga also offers a whole range of meditation practices, including breathing techniques that exercise your lungs and calm your nervous system or charge your brain and the rest of your body with delicious energy." (3, p. 12) So, it does not really seem to manner what kind of exercise you engage in. As we have learned form the depression and exercise research, the important thing is that you exercise. Nevertheless, as Kate Hays, Ph.D., author of, Move Your Body, Tone Your Mood: The Workout Therapy Workbook , recommends that whatever exercise you choose, it should be one you enjoy. If you are using an exercise that you enjoy, you are more likely to follow through with your depression and exercise program. (4) Many people have difficulty making changes in their lives such as starting and sticking with an exercise program. If this is true for you, The How To Transform Your Life E-Workshop can help. The E-Workshop teaches you how to establish goals which are meaningful and worthwhile--goals which address your dissatisfactions. You will also learn how to use resources to help you move toward your goals--resources which can give you needed information and provide you with support. And you will gain skills in forming a plan for reaching your goals and for implementing the plan. [ back to top ] How Does Exercise Improve Depression?From "Cleveland Clinic", for further details, please visit the website. What are the Benefits of Exercise?Regular exercise has been proven to:
Exercise also has these health benefits:
Exercise and Depression: What's the Link?Research has shown that exercise is an effective, but often underused, treatment for mild to moderate depression. What Types of Exercise Treat Depression?It appears that any form of exercise can help depression. Do I Need to See My Health Care Provider Before Starting an Exercise Program?Most people can begin an exercise program without checking with their health care providers. However, people with medical conditions (such as diabetes or heart disease) and people who have not exercised much should check with their health care providers before starting any exercise program. How Can I Begin Planning My Exercise Routine?Here are some questions you can think about before choosing a routine:
How Often Should I Exercise?To get the most benefit, you should exercise at least 20 to 30 minutes, three times a week. Current studies suggest that four or five times a week is best. If you are a beginner, exercise for 20 minutes and build-up to 30 minutes. How Do I Get Started?When starting out, you should plan a routine that is easy to follow and maintain. As the program becomes more routine, you can vary your exercise times and activities.
What Should I Do If I Feel Pain During Exercise?Never ignore pain. If you experience pain, rest. You may cause stress and damage to your joints and muscles if you continue exercising. If you still feel pain two hours after exercising, you have done too much and need to decrease your activity level. Some mild soreness after exercise is normal. If pain persists or is severe, or you suspect you have injured yourself, contact your doctor right away. [ back to top ] |