Introduction
Clinical Depression is a form of mental illness which, unlike normal sadness or grief, is of longer duration and significantly impairs an individual's ability to lead a normal life. Exercise is an important factor to consider in the management of Depression.
About
Research has found that exercise has psychological and physical benefits for people who are suffering from Depression. Exercise benefits have also been seen in people who are at high risk for depression and in those with some depressive symptoms. Physical activity is an important tool in the prevention and easing of symptoms of Depression.
When an exercise programme is being designed for a person with Depression the unique circumstances of that individual need to be considered. Fatigue can make physical exertion difficult, and a rigid exercise regime may lead to feelings of guilt in the depressed person if they fail to adhere to the programme. A flexible, and enjoyable exercise programme has the greatest chance of success.
Why does exercise help?
The exact mechanism for the positive effect of exercise on people with Depression is uncertain. Possible psychological and physical factors have been identified. Psychologically, exercise may enhance a healthy sense of control and achievement in a person's life. Clinical trials have found a link between exercise and a small but significant increase in self-esteem. Exercise may provide a therapeutic distraction from worry.. It has also been suggested that, in some cases, depressive symptoms may lessen as a person's health, physique, flexibility, and weight improve
Clinical trials are being conducted on the effects of exercise on the neurochemistry of mood regulation. Exercise may have a beneficial effect on mood by influencing the availability of central neurotransmitters, such as serotonin, in the brain. Another theory of how exercise helps to relieve and prevent Depression relates to the role of beta-endorphins in mood regulation. These chemicals, produced by the body, help to reduce pain and induce a sense of euphoria. Endorphins have been linked to the 'runner's high' experienced by people undertaking intensive exercise.
Another possible mechanism for the beneficial effects of exercise on people with Depression relates to sleep. Sleep disturbance is both a symptom of depression and an aggravating factor. Studies have shown that exercise has a positive effect on sleep quality.
Health care
It is advisable to seek medical advice before starting an exercise programme. Remember that exercise is an adjunct to, not a substitute for, primary treatment that may involve medication and/or psychotherapy. If you have not been physically active for some time it is best to start with gentle exercise (a few minutes walking each day) and gradually increase the intensity of exercise as your fitness improves.
Exercises
There is no evidence that any one kind of exercise has a greater impact on depression than others and a positive outcome does not depend on achieving a high level of physical fitness. Aerobic activities (brisk walking, jogging, swimming, and bike riding) and nonaerobic activities (stretching and weight training) are both beneficial. Walking at any pace is a very convenient option. It is important for the physical activity to be regular and enjoyable. A programme of 30 to 45 minutes of walking, three to five times a week with strength and flexibility training two to three times a week is recommended
Be Realistic
Symptoms of Depression include; a lack of energy, fatigue, and difficulties with motivation. All of these can present significant hurdles to exercise. The key is to start slowly and be patient with yourself. The 30-minute walk that seems arduous today may seem invigorating in three weeks time. Fit it into your schedule and do not allow it to become a burden. Taking a 15-minute walk at lunchtime may be easier than getting up an hour earlier for a morning workout. The same reduction in Depression symptoms is experienced by people who exercise in small, manageable blocks throughout the day as those who exercise for longer periods.
Maximise the Pleasure
Exercise is a good way to spend quality time with other people. Some ideas include joining an aerobics class or a regular walking group, or simply arranging for a lunchtime stroll with a health-minded coworker. Exercising outside is recommended as outdoor light has been shown to improve mood, especially during the winter months. Creating a positive environment is a way of maintaining the motivation to exercise. Some examples include putting on your favourite music while you exercise at home, or wearing headphones when you jog or stroll, providing you are away from heavy traffic.
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