THE ROLE OF EXERCISE IN REDUCING DEPRESSION

  • Depression can make it difficult to get out of bed but research shows forcing yourself to move makes a big difference.
    • Exercise boosts serotonin, endorphins, and other feel-good brain chemicals, it triggers the growth of new brain cells and connections, just like antidepressants do.
    • Exercise can boost mood and lower the intensity, duration and rate of depression. Regular exercise reduces anxiety and stress, and improves self-esteem and sleep.

 

  • Take any opportunity to be active - from jogging, biking, dancing and swimming to housework and gardening. Choose  activities you enjoy.
    • Keep your body in motion for 10-30 minutes. Then do it again and again until you reach 60 minutes a day.

 

  • Combine social support with exercise for an even more effective activity. Walk with a friend or join an exercise group. Make it part of your routine.

 

  • In addition to heart pumping cardio workouts like running or brisk walking, spending time out in nature can also help lift moods. Consider any opportunity to be active:
    • Tend a garden
    • Walk around the block
    • Do a short burst of housework
    • Wash your car
    • Practice Yoga or Tai Chi
    • Take a walk in a park
    • Dance – even if it’s just while washing the dishes
    • Strength train
    • Swim



Course: Understanding Depression
Part: 11 of 13
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