What is depression? Depression is a real illness, generally defined as prolonged feelings of sadness, hopelessness, and dejection and is said to affect 1 in 4 women and 1 in 6 men at some point in their lives. The effects can range from mild to severe, and at its worst, depression can be an extremely debilitating condition. 

What are the symptoms? The most common symptoms are: depressed mood, and loss of interest in everyday activities. Additional symptoms are sleep disturbances, changes in weight, withdrawal from friends and family, and thoughts of death. 

How is it treated?  Treatment depends on the doctor and the patient’s situation.  Often, when someone is diagnosed with mild to moderate depression, they are treated with talk therapy, and when diagnosed with moderate to severe depression, the individual is treated with medication. Many experts agree that a combination of both is often necessary to be effective long term, and many doctors are prescribing regular exercise in addition to their treatment of choice. 

How does exercise help? To keep it simple, exercise activates the neurotransmitters associated with depression – serotonin, norepinephrine, and dopamine. As regular exercisers know, endorphins (the “feel good” molecules) are produced as well. Exercise also helps lower the stress hormone cortisol, releases tension in muscles, and helps you sleep better. This can improve symptoms like sadness, anxiety, irritability, stress, fatigue, and anger. With this knowledge, it’s easy to see how exercise can help you feel better when you’re down, or keep you from feeling worse, if you’re already a regular exerciser. Though exercise doesn’t cure depression itself, it’s psychological and physical benefits can undoubtedly help alleviate the symptoms.

How do I start? It is certainly understandable that if you’re feeling depressed, you probably don’t feel like exercising – even taking a shower can seem like a chore. It is important to try to overcome these feelings and do it anyway. Set simple goals. Take it day by day, minute by minute. Even 10-15 minutes of activity can help. Go easy on yourself. Instead of thinking of exercise as a chore that you can fail to do, think of it as part of your treatment, something that will help you get better. Explore all your options. If you’re a person who loves nature, go outside and get some sunshine or grab a friend and walk a local trail. If you love water, go swimming. Do what works best for you at the time. If you don’t feel like being around people, stay in the privacy of your home and do an exercise video. Do what you can handle. You’ll feel better, and you’ll thank yourself later.

Copyright © 2009 by A.M. Birmingham, ISSA CFT

      

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