The statement, “Exercise is nearly as effective for depression as therapy” often emerges in research, however, it is well known depression precludes the motivation to exercise. How does this work? Remove willpower from the equation and create a schedule, a routine, and get it done. Just like completing housework, taxes, and any other projects one finds unpleasant.
When developing a routine, it can be difficult, but once it has been repeated so many times, it becomes a habit. It is like making the bed, nobody wants to do it, but if it gets done, and the day goes badly, at the end of the day one returns to the first accomplishment, a warm, welcoming bed.
Beginning the day with exercise, be it a brisk walk or pumping some iron, it will help with energy and cognition for the rest of the day. Ending the day with exercise can help wash away negative emotions created during the daily grind.
First, determination for change in required. No one can have different, if they do not do different. Change does not happen by accident. Set aside a time to get it done. Set an alarm as a reminder and get it done. There will be days it does not happen. Simply reset and begin again. If one has the “want to” it will get done most of the time. Take responsibility for mental and physical well-being and truly own it. No one is perfect and change does not happen over night.
How Exercise Helps the Brain and Body
Exercise regulates the immune system and reduces inflammation and balances circadian rhythms which are both linked to depression. Additionally, sleep patterns will improve as well as mood and energy levels. Anxiety and stress will be reduced and self-esteem will increase.
Chemically, physical activity increases the production of endorphins, neurotransmitters which help improve mood and well-being. It naturally alters the neurochemistry of the brain by stimulating neuroplasticity and enhances the capacity of the brain to rebuild and self-adapt. This aides the new neuron development and improves neural network connections, naturally improving thought process, emotions, and handling stress.
Physical activity diverts negative thoughts, offers a sense of accomplishment, self-efficacy, improves self-esteem, self-worth, combats hopelessness and worthlessness, reduces negative reactions to stress and acts as a stress buffer and lowers cortisol levels and increases calmness.
Decline in physical activity and interest in enjoyable activity are often symptoms of depression
Impact of Depression
Depression effects more than 264 million people worldwide and is the most common cause of disability, according to the World Health Organization. Depression can lead to overwhelming feelings of sadness and diminish interest in activities. This significantly reduces quality of life.
Modern treatment includes psychotherapy, medications, and a combination of the two. Cognitive-behavior therapy and other forms of psychotherapy teach how to modify negative thought patterns and other behaviors that play a part in depression.
Medications like selective serotonin reuptake inhibitors (SSRIs) adjust brain chemicals that influence emotions and mood.
These treatment methods have limitations. Psychotherapy is expensive and time consuming. Medications are also expensive, have side effects, and do not work for everyone. There is also the risk of dependency.
There are a variety of alternative pathways to explore in treating depression. Exercise is one of them. Exercise naturally has psychological advantages and neurobiological benefits that aide in regulating sleep and behavior. Even if a patient is participating in psychotherapy and medication treatment, physical activity can enhance those benefits. Additionally, exercise can be added to any treatment plan or routine at no cost.
By Jeanette Vietti
Sources:
Hacker News: Exercise can be nearly as effective as therapy for depression
PubMed: The impact of exercise on depression: how moving makes your brain and body feel better
NIH.gov: The Benefits of Exercise for the Clinically Depressed
Featured Image Courtesy of Nenad Stojkovic’s Flickr Page – Creative Commons License
