The link between exercise and depression isn’t very clear; nonetheless, exercise unquestionably helps you relax and feel happier. Physical activity encourages various brain chemicals and ‘feel good’ hormones which leave you feeling cheerful and calm. It helps boost your confidence and enhances self-esteem.
When you are feeling dejected and gloomy, exercise seems like the very last thing you want to do.
Exercise Plan For People With Depression
Exercise encompasses a whole range of activities to help you feel good about yourself. Running, jogging, lifting weights, basketball, tennis, etc. get your heart pumping can help. Likewise, washing your car, gardening and strolling around the block are helpful too.
Incorporate small amounts of activity in your day. Walk to your work place; take the stairs instead of the elevator, etc. at the same time, it is important to bear in mind that while exercise is a great way to relieve the symptoms of depression, it isn’t a replacement for medications and counseling.
- Try to understand what type of activity you’re likely to do, and plan how and when you’d be likely to follow through. Most importantly, do what you enjoy.
- Talk to your mental health provider for support and help. He will tell you which activities are good for you, how much time you should exercise and what intensity level is required.
- Fix practical goals. Think reasonably what you may be able to do.
- Never think of exercise as a task or job that you have to complete. Think of exercise as one of the tools to help you get better.
- Be prepared for hindrances. Acknowledge yourself for every step in the correct direction, no matter how tiny. If you skip exercise one day, just try again the next.
- Half an hour of exercise for 3 to 5 days a week will improve the symptoms of depression considerably. 10 to 15 minutes of exercise will make a difference as well.
- However, it is very vital for you to understand that the mental health benefits of exercise will last only if you adhere to the exercise regimen for a long period of time and enjoy what you’re doing.
Benefits Of Exercise For Depression And Anxiety
Exercise helps allay the symptoms of depression in a host of ways, these are:
- Exercise release ‘feel good’ chemicals called endorphins which make you feel happy and ease depression and gloom.
- Exercise reduces immune system chemicals which worsen gloominess.
- Increases body temperature, which calms you down.
- It boosts your confidence levels appreciably and makes you self-assured. Losing weight and getting in to shape will make you feel better about your appearance and perk up self esteem.
- Exercise promises to take your mind off anxieties and sadness. It is an excellent diversion which can get you away from the cycle of nonconstructive and pessimistic thoughts which feed depression and gloominess.
- Exercise gives you an occasion to meet others. Exchanging a friendly smile or greeting helps uplift your mood and keep you buoyant.
- Exercise helps you to deal with depression in a healthy way.