Depression and Exercise

We are coming upon the time of the year when depression becomes more prominent, the days are shorter, the weather gets colder, etc. Having suffered from depression life long, the wintertime is far by the worst time of the year for me. I have no motivation, want to sleep more, eat more, and just do nothing. I have decided this year I am going to try my hardest to try to decrease the depression by exercising. Just by getting on the treadmill or going for a short walk, even 10 minutes, has tremendously helped lift up my mood. I have worked up to about 30 to 45 minutes per day in the last month and it has really brightened my spirits, not to mention, I have lost about 15 pounds. And, finding a friend to walk with makes it so much easier.

Below is an interesting article from the Mayo Clinic regarding how exercise helps depression:

Exercise can improve symptoms of depression and anxiety. Even a little exercise helps. Use these realistic tips and goals to get started and stick with it.
If you have depression or anxiety, you might find your doctor or mental health provider prescribing a regular dose of exercise in addition to medication or psychotherapy. Exercise isn't a cure for depression or anxiety. But its psychological and physical benefits can improve your symptoms.

"It's not a magic bullet, but increasing physical activity is a positive and active strategy to help manage depression and anxiety," says Kristin Vickers-Douglas, Ph.D., a psychologist at Mayo Clinic, Rochester, Minn.

When you have depression or anxiety, exercising may be the last thing you think you can do. But you can overcome the inertia. See how exercise can ease depression symptoms and anxiety symptoms. Plus, get realistic tips to get started and stick with exercising.

How exercise helps depression and anxiety:

Exercise has long been touted as a way to maintain physical fitness and help prevent high blood pressure, diabetes and other diseases. A growing volume of research shows that exercise can also help improve symptoms of certain mental health conditions, including depression and anxiety. Exercise may also help prevent a relapse after treatment for depression or anxiety.

Research suggests that it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve depression symptoms. But smaller amounts of activity — as little as 10 to 15 minutes at a time — can improve mood in the short term. "Small bouts of exercise may be a great way to get started if it's initially too hard to do more," Dr. Vickers-Douglas says.

Just how exercise reduces symptoms of depression and anxiety isn't fully understood. Some evidence suggests that exercise raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness.

If you exercise regularly but depression or anxiety symptoms still interfere with your daily living, seek professional help. Exercise isn't meant to replace medical treatment of depression or anxiety.