Can exercise help with depression

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SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.
Also visit the online treatment locator.

SAMHSA’s National Helpline, 1-800-662-HELP (4357) (also known as the Treatment Referral Routing Service), or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.

Also visit the online treatment locator, or send your zip code via text message: 435748 (HELP4U) to find help near you. Read more about the HELP4U text messaging service.

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Last Updated: 08/30/2022

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How exercise helps with depression and anxiety

How Exercise Helps Depression And Anxiety

Author - Shirley Archer.

Translation - S. Strukov.

“I have been active most of my life, but have also struggled with depression since I was young,” says Chris Cameron, ACE Certified Personal Trainer and owner of ReNu Your Life - Mobile Personal Training & Wellness in Iowa City, Iowa. - About 18 years ago I took a very low dose of Zoloft (25 milligrams). It helped, but I continued to be active, trained and started my coaching career. Three years ago I lost my job, then there were injuries that forced me to give up strength training and running. I was hoping to get back to training quickly, but I woke up in a lot of pain and sometimes I couldn't train clients. I was frustrated and stopped exercising altogether. As a personal trainer, I felt like a liar. My marriage was falling apart. Anxiety attacks began. nine0005

My doctor increased the dose of Zoloft first to 50 and then to 100 milligrams. It helped a little, but the anxiety did not recede. One day I realized that this could be due to the fact that I do not exercise regularly. I started planning my workouts. And I made a promise to myself to do 10-20 minutes of yoga/relaxation/meditation every night before going to bed.

The dose of Zoloft was reduced to 50 mg/day. I felt much better and shared this personal experience with clients. We're looking at the physical benefits of exercise, how it improves appearance, but it's much more important to exercise for good brain function. " nine0005

Like Cameron, in order for our clients to feel good, we must remind them that exercise can improve not only physical but also mental health. The scientific understanding of mental disorders is deepening, and exercise is becoming a powerful treatment. Unlike physical illnesses, mental disorders affect the brain and can affect mood, perception, personality, and cognition. nine0005

Historically, there has been more bias towards mental illness than physical illness. Fortunately, with the growth of understanding, compassion and openness, the effectiveness of our efforts to solve mental health problems is increasing. Preliminary scientific evidence suggests that exercise and physical activity may alleviate or help reduce symptoms of the most common disorders, anxiety and depression. Health coaches play an important role in this. nine0005 In research, exercise is defined as a subcategory of physical activity that involves planned, structured, and repetitive body movements to improve or maintain one or more components of fitness (Howley, 2001).

Experts offer several reasons why exercise has a positive effect on non-mental health. Most scholars agree that there seems to be a combination of direct and indirect factors. Better circulation and reduced inflammation improves prognosis, positive environmental exposure, better perception, and shifts in behavior are all “side effects” of exercise that improves mental health. nine0005

According to scientific evidence, exercise can improve mental health in one of the following ways:

By improving physiological health

“Physical activity is beneficial for overall brain health by reducing risk factors for poor mental health, such as inflammation, diabetes, hypertension, and cardiovascular disease. It also increases blood flow, which has been linked to nutrient and energy delivery, says Angela Clow, PhD, professor in the Department of Psychology at the University of Westminster in London and co-editor of Physical Activity and Mental Health. “Depression and other mental illnesses are associated with low physical activity: more physical activity reduces the risk of mental illness” (Cooney et al. 2013). nine0005

Increasing emotional stress tolerance

Since exercise is stressful, regular exercise increases a person's resilience to other types of physical and emotional stress. Gaining greater physical and emotional resilience from consistent fitness sessions appears to help people better adapt when challenging situations arise (Otto & Smits 2011).

Through habituation to exercise

For some anxiety sufferers, the increased heart rate, profuse sweating, chills, and other stress symptoms that occur during an anxiety attack are themselves causing the disorder. With regular exercise, people learn to control manifestations of physiological stress, such as increased heart rate or sweating, and these symptoms are less frightening.

Increasing self-efficacy

People who learn new skills increase their own efficiency, which subsequently leads to higher self-esteem. Learning to exercise is an example of a skill that improves self-efficacy. High self-efficacy precedes well-being, while low self-esteem is associated with mental illness (Clow & Edmunds 2014). nine0005

Promoting social contacts

Social interactions improve mood. The exercises are often done in the company of others or with the support of friends and family. This support improves mood (Cooney et al. 2013).

Distracting from negative thoughts

People who experience anxiety or depression often dwell on negative thoughts. Exercise, especially mindful exercise, has the power to distract from introspection by redirecting attention away from negative inner problems and towards ongoing pleasurable experiences (Otto & Smits 2011). nine0005

Encouraging participation instead of avoidance

Focusing on exercises gives meaning to actions. Designing and structuring the program emphasizes the value of being active rather than avoiding and encourages persistence. This is a lesson in engagement, that doing instead of wanting to avoid can help people with anxiety overcome avoidance in other areas of life.

You can see more practical examples in “Train Yourself Happy” nine0005

Source: https://www.ideafit.com/

Exercise for depression

Numerous scientific studies have noted that exercises that improve oxygen metabolism (dancing, basketball, jogging, cycling, swimming, walking, etc.), as well as exercises that are not related to this categories (such as weightlifting) can alleviate depression when it is rated as mild to moderate and, in addition, increase the effectiveness of treatment for more severe depression. Even such an exercise that does not require strength, like a walk, does its job. Just keeping a stable regimen for melancholy can serve as a powerful tonic. nine0005

The exercises are so effective that if a person does them in combination with psychotherapy and/or medication, he will hasten his recovery faster than if he was limited to one course of treatment.

The effects of exercise may be long-term. One study of 5,000 college students who enrolled in a mental health course found that students who exercised regularly (even for seven years after completing the course) experienced a reduction in depression and anxiety. Exercise, along with other methods, can be a powerful weapon for your loved one in the fight against depression. Why is exercise so effective? There are several theories to explain this phenomenon. On a psychological level, these activities distract a person from feelings of pain and loss. By winning a round of tennis, or perhaps by running around the block, he will gain a sense of accomplishment that will overcome feelings of hopelessness and despair. Exercise, especially if done in the context of team sports, dance, or aerobics, can also ease feelings of isolation. Moreover, the activities for which we go out into nature, such as walking, skiing, or just walking in the forest, are good for the soul. nine0005

The positive effects of movement can also come from biological sources. Scientists have found that physical activity releases chemicals in the brain called endorphins. They act like morphine: relieve pain and improve mood. In addition, physical activity improves the action and metabolism of mediators such as norepinephrine and serotonin. And they are extremely important to regulate mood.

How much exercise is enough? It is enough to perform a set of aerobic exercises two to five times a week, lasting thirty to forty minutes, taking five to ten minutes at the beginning for warming up and at the end for rest. These exercises should be demanding, but not too difficult, so that the person is able to perform them without feeling that all his efforts are doomed to failure. No set of exercises will work if a person finds it too difficult to perform. In this case, you should start with easier activities and, as they are mastered, increase the load. nine0005

Failure can cause emotional downturns and increase feelings of inferiority and loss in a person, so he needs to really see his goals. A friendly non-competitive game of tennis where you just exchange strokes can be much more rewarding than playing on the score. If a person liked it, then he most likely wants to play more.

Of course, no set of exercises will be effective if a person does not want to perform it. A person suffering from depression can be heavy on their feet when they need to do something. Therefore, it would be nice to start with joint short walks. Sometimes it's better than nothing. Focus on small steps that bring you closer to your goal. In addition, a person will be better prepared for classes if they are convenient for him and do not violate the daily routine. nine0005

There is only one small risk with exercise: some people may become too accustomed to the changes they cause. A sign of this addiction is the need to constantly increase the "dose" of exercise in order to achieve a positive effect: training becomes the main thing, and work and family relationships go by the wayside, in addition, the person becomes inclined to put above all such "well-being". Sometimes excessive exercise can be a sign of obsessive neurosis. If such circumstances arise, they should be discussed with the doctor and taken into account when prescribing treatment. Even in ancient times, Aristotle advised "to be moderate in everything.

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