What Exercise Is Effective At Lifting Depression And How Often Should You Do It?
July 16th, 2009 | 
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I have decided to stop taking St Johns Wort now so I can go back on the pill as my hormones make my depression worse however I am feeling the effects of not taking this. I already take fish oil but I understand exercise can be as effective as an anti-depressant and wondered what experiences other people had. Serious answers only please.
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17 Responses to “What Exercise Is Effective At Lifting Depression And How Often Should You Do It?”
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Exercise is only one step in getting depression under control (note I wrote control and not get rid of; people almost always have residual depression but it is controlled). The first and most important thing is doctor prescribed meds; those have saved more lives inflicted by depression than “natural” alternatives. The second thing is talk therapy. While depression is usually caused by a chemical imbalance in the brain, there are almost always reasons that the depression manifested itself. Talk therapy helps you get at the root of the depression and helps you work with the behavioral manifestations that come with depression (cutting yourself off from others, seeing things negatively, etc). The third thing is exercise, but exercise in a gym or on a exercise bike at home is not as healthy as walking or doing things in the fresh air. Gym work and exercise bikes keep you in one place where your mind can return to dwelling on your feelings. Being out in the fresh air walking, running, swimming, etc releases your mind from the concentration on the depression.
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doing exercise can release endorphines in the brain giving you a buzz which is why some people get so addicted to running and working out. swimming is relaxing and helps relieve stress as well as working a large variety of the bodys muscles and heart. how often you should do it is different to everyone dependent on time available and physical fitness etc. but in any case consult your doctor before doing any exercise if your not used to it.
I believe aerobics have always been the option. Taebo is another one. I do not have professional backing on this one, personal experience (aerobics) has proven me right.
It wont kill if you try it!!
I go for 30-60 minutes walk everyday, it really gives me time to think and get things in order, I also play squash, badminton, football and golf to interact with others.
I would really recommend walking out in the sunshine (the sunshine has a uplifting quality) sometimes on your own to think other times with people to talk and take your mind off things.
any exercise will improve your mood. i’d suggest starting slow, maybe with walking, you can jog, belly dance, do aerobics, dance, bike ride, just about anything that gets you up an d moving will improve your depression.
also think positively – like and do a lot of self talk, i.e. I can do this, I am a good person, I deserve to be happy, etc.
Any exercise will help with depression. A half hour a day five or six days a week should be enough. Is there some reason you don’t want to take antidepressant medication? It works really well.
sex ,the kinda choice to your satisfaction right regularly like 3-4 times a day ,even the early years like by yourself and it will do wonder’s for you.
i think something as simple as a vigorous walk for half hour every day would help. if you’re more motivated than i am, maybe a run. just getting your heart rate up and going on a fairly regular schedule should help. plus, once you start, you might find that a longer walk or run is fun and be in great shape too!
OH! You’re my new favorite blogger fyi
Any excercise can help. Pick something you enjoy and will stick with.
Seriously-have you seen a doctor? They can work with you to design a treatment even if you don’t want prescription drug.
I however have to have prescription ones or it gets ugly.
Dance Classes, Yoga, Tai Chi, Aerobics whatever takes your fancy really, I know sometimes it feels hard when your depressed to have the energy to go out and do lots of exersize but anything that gets the endorphins going seems to help or is relaxing, have a look at your local sports centre and see what takes your fancy!
Iyengar Yoga shows that back bends relieve depression. In a Yoga studio, they have rings on the wall that you can hang onto so that you can bend your back backwards if you’re not capable of a total backbend. I lay on the sofa so that my legs are hanging over the back of it and I hang my back off the front of the seat. I get maximum (for me) backbend that way. A local psychologist did a study with six PTSD Vietnam vets just two years ago. She had 100% cure rate after all these years. Their program was done at an Iyengar studio using several exercises. You can probably get a copy of “Yoga” by B. K. S. Iyengar at your local library. They have a section on depression and good illustrations to show how to do the postures. Fresh air, sunshine, and long walks are also good.
Yoga is great for clearing the mind and “centering” yourself. But really any and all exercise is good for depression. I would suggest doing what you like. Dancing, playing sports, walking. You’ll be more inclined to stick with it if it’s fun.
Is the pill keeping your hormones more under control or is it making it worse?
1) If it is making it worse I suggest talking to your doctor to talk about other contraceptives
2) If it is helping it, perhaps you should talk to your doctor about a different brand of pill that perhaps is more effective for controlling your hormones.
All physical forms of exercise is great for helping depression, in the science sense it releases endorphins into your blood stream which is a natural happy drug. Perhaps you could join a local team of something, or engage in a friendly team sport with friends once a week. Tennis is good because you only need one person! Or squash, raquet ball. Because team sport gives you the aspect of competition and gives you goals to work to and a sense of accomplishment.
Also try keeping a diary and write when you are specifically depressed, that will help you pin point what other things make your depression worse.
I saw on Oprah that another good idea is to write down 5 things everyday that you are happy and grateful for. That will help put things in perspective!!
Good luck.
I always found my line dancing classes a great depression lifter.
I suffer on and off with bouts of Depression, I do find a good 45 – 50 mins general work out at the gym helps. Try signing up at your local gym… especially if it has pool and sauna etc…. Good work out then relaxing swim and sauna… seems to help me…. not sure why I just feel a little better.
Take up dance. It is great to get rid of depression! Something like Tap, Jazz or Contempary, I suggest. Dance any way you feel like and it feels best.
i think something as simple as a vigorous walk for half hour every day would help. if you’re more motivated than i am, maybe a run. just getting your heart rate up and going on a fairly regular schedule should help. plus, once you start, you might find that a longer walk or run is fun and be in great shape too!