You probably already know how common depression is, but what you may not know is the shocking number of people who suffer from it.
280 million people worldwide suffer from depression. In the US alone, 21 million people have at least one depressive episode each year.
This is a mental health crisis that needs to be addressed because untreated depression can have far-reaching consequences.
Unfortunately, over-reliance on potentially harmful medications has become all too common.
Consequently, the search for safer and more effective alternatives has led to the investigation of exercise as a promising treatment for depression.
Understanding depression
Depression is, to say the least, a complex mental health disorder.
It is characterized by persistent feelings of sadness, hopelessness, and a lack of interest or pleasure in everyday activities.
Its impact on everyday life is considerable, often leading to disruption of social and work functioning, strained relationships and reduced quality of life.
In some cases, untreated depression can have serious consequences, including an increased risk of developing chronic health conditions or substance abuse.
Traditional treatment for depression
Traditional treatment for depression consists primarily of pharmacological interventions such as antidepressants and various forms of psychotherapy.
While these conventional treatments have proven effective for many, they are not without drawbacks.
Medications can lead to side effects or addiction, while access to treatment can be limited by cost, availability or stigma.
Many experts and depression sufferers who believe there must be a better option have turned to a more affordable, safer, and more natural form of treatment: physical exercise.
Exercise and depression: How it improves mental health
Sure, there are plenty of benefits of exercise that are linked to your body; from weight loss to muscle development.
But did you know that physical exercise is also great for your brain and mood?
Regular physical activity is associated with improved cognitive function, increased self-esteem and a reduced risk of developing anxiety and depression.
Release of endorphins
Ever heard of endorphins? More commonly referred to as the body’s natural “feel good” chemicals, endorphins help relieve pain and promote feelings of euphoria.
Exercise plays a vital role in the fight against depression, mainly by promoting the release of endorphins.
These endorphins help alleviate feelings of sadness and anxiety and improve overall emotional well-being.
Increases mood-enhancing neurotransmitters
Exercise also increases the production of serotonin and dopamine, neurotransmitters that play a critical role in regulating mood, motivation and reward.
Acting as a natural stress reliever, exercise offers individuals the opportunity to shift their focus away from negative thoughts and emotions.
Increasing self-confidence
Engaging in physical activity can provide a sense of achievement and mastery, increasing self-confidence and resilience in the face of adversity.
In addition, exercise often serves as a mood booster, with many people experiencing an immediate improvement in their mood after exercise.
One study concluded that physical exercise is more effective than some medications!
Types of Exercise for Depression
Aerobic exercise
Aerobic exercise, also known as cardiovascular exercise, is an activity that increases your heart rate and breathing rate for an extended period of time. These exercises help improve your cardiovascular endurance and overall fitness.
- Brisk walking or jogging
- Run
- Swimming
- Cycling or cycling (outdoor or stationary)
- Dance (aerobic dance lessons, zumba, salsa)
- Jumping rope
- Rowing
- Climbing stairs or using a stair machine
- Cross-country skiing
- Elliptical training
Resistance training
Resistance training, also known as strength training, involves exercises that challenge your muscles by working against a force, usually in the form of your own body weight, resistance bands, or weights.
Here are some examples of resistance exercises:
- Free weights (eg dumbbells, barbells, kettlebells)
- Resistance bands
- Bodyweight exercises
- Strength machines
- Functional training
Mindfulness based practice
Mindfulness-based exercises are activities that encourage you to focus on the present moment, cultivate self-awareness, and develop a non-judgmental attitude toward your thoughts and feelings.
- Yoga
- Tai Chi
- Mindfulness meditation
- Wim Hof Breathing
- Walking meditation