Depression & Exercise.

 

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Exercise as a Depression Reliever.

Exercise and depression has been the focus of many scientific studies. This research repeatedly shows that exercise really does help depression. Exercise has been shown to be as effective or better in reducing depression symptoms as antidepressants, individual and group psychotherapy and cognitive therapy.

Any runner will tell you that the “runner’s high” is real but even moderate exercise like walking can be enough to boost moods and ward off dark thoughts.

_ One exercise and depression study showed that the improvement in mood begins just ten minutes after beginning exercising. Mood was found to continue to get better for up to twenty minutes.
_ Another exercise and depression study found depression improved in as quickly as 10 days for participants who walked on a treadmill for thirty minutes a day. Antidepressant medication usually takes at least two to three weeks to begin improving mood. More lasting change in mood was found to have occurred after study participants exercised for just two to three weeks.
_ One exercise and depression study in which participants walked daily for seven weeks found that the decrease in depressive mood and the improvement in vigor continued after five months.
_ Another exercise and depression study which compared exercise alone, medication alone, and exercise plus medication found lasting improvements after six months in participants who had exercised without medication. When the participants continued to exercise the on going improvement was even greater. This study concluded that medication may produce quicker relief but exercise yields more long term benefit.

The key to exercise as a depression reliever is in a brain chemical called phenylethylamine, or PEA. PEA is a natural stimulant produced by the body. People with depression tend to have low PEA levels. Exercise has a natural antidepressant action by raising these levels of PEA. Endorphins are another chemical responsible for improving mood after a workout.

Recent studies of the natural antidepressant effects of exercise might give doctors more confidence in prescribing exercise for mild depression or as an adjunct to drug therapy.

Exercise is an ongoing way to make the tomorrows a little better. People interested in a completely safe and natural depression relief route can incorporate exercise with dietary modifications and the use of natural antidepressant supplements like Deprex.

Although studies are clear in showing that exercise lifts depressive mood, people in the thick of depression can barely get themselves out of bed, much less lace up the jogging shoes for a brisk run around the track.

Developing a program of exercise at a level that you can begin and maintain given a depressed state is a critical step toward using exercise as a tool against depression.

Exercise is any physical activity that is more than what is done on a typical day. If you have been confined to your bed or if you spend most of your day in front of the TV or on the computer because of your depression, then 15 minutes spent performing deep breathing exercises can be defined as “exercise.” Later, when you feel better, your exercise level can progress to a 15-minute walk, then to a group aerobics class, swimming or whatever exercise you choose.

If you are functioning at a level where it is difficult to begin a regimentation of 15 minute breathing exercises. You do not want to start with a program that is too ambitious. You must be able to maintain your program for at least a two or three week period of time. This provides the unconscious with the needed repetition in order to replace negative thoughts with reinforced positive actions and thoughts.