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Exercise and Depression

By Krista Elliott

Depression can be debilitating, sucking the joy and energy out of a sufferer's life, leaving everything feeling colorless and futile. If you or a loved one suffers from depression, you may have seen articles about how exercise can help alleviate it, in some cases, working better than medication. But how can working up a sweat help your mind feel better? 

How Exercise Helps

Exercise creates a broad range of physical effects. Before you say, "But my problem is emotional," keep in mind that the brain is a physical organ and subject to being affected by whatever you do physically. So how can exercise help? To begin with, exercise often results in the release of brain chemicals that improve mood. You've heard of a "runner's high?" The same chemicals are released, even if you don't run. As well, exercising may help regulate your immune system, which keeps depression from getting worse. (Note: if your depression does get worse to the point that you have thoughts of suicide, please contact the National Suicide Prevention hotline at 1-800-273-8255.)

How to Exercise with Depression

Exercise helps to alleviate mild to moderate depression. So if your depression is severe, additional treatment may be needed. That being said, no matter the severity of your depression, motivation is often one of the first things to be sapped. So how to get up and exercise on days when even bringing yourself to a vertical position feels like a major accomplishment? Whatever you do, don't pressure yourself to exercise, or beat yourself up emotionally if you just can't bring yourself to do it.

However, if you wish to try a bit of exercise, go slowly and gently. If you can muster up the spoons to go for an easy stroll, that's great. If not, just going outside to sit on your step, maybe walking around the yard a bit, can help lift you out of the fog. And if you really just have no energy today, that's OK too. Wiggling your feet and hands a few times an hour while lying down can help get your circulation moving and clear away some mental cobwebs. Be kind to yourself — if your best friend had depression and just couldn't bring herself to do much exercise, would you berate her for being lazy? Of course not, so try to be just as kind to yourself as  you would to her. 

And if you can get yourself moving a bit today, that's great! You've done a nice thing for yourself and for your body and mind. With thoughtful treatment and a bit of exercise here and there, your depression will hopefully soon be a thing of the past.

 

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