Exercise for Depression: It helped me – here’s how!
In 2016, I rarely left my apartment. In part because I had no reason to – I was unemployed – and in part because I was generally unable to muster the courage to get out of bed. I spent most days on my bed, watching TV and surfing the internet aimlessly. At times, I would take 3-4 sleeping pills which I secretly wished I would never wake.
I was also fresh out of a painful relationship that I’d stayed in for far too long. After many years of hurt and disappointment, I ended things with my partner, which only led me into deeper, all consuming depression symptoms. I was certain that I was the unhappiest person on the Earth.
Also Read: 10 Do’s & Don’ts after break-up to save you from depression
Amidst all this self-loathing, though, a bright spot emerged. A friend had signed up for a marathon, and I’d been watching his journey unfold on Facebook, and what struck me was that he was not “typically runner” (he was overweight). Yet that wasn’t stopping him, and his training seemed to be transforming his life. Because he was so unlike what I felt a marathon runner looked like and much closer to a ‘mortal’ like me (at that time, I couldn’t run half a km without stopping), I began to think that maybe I could (and should) do some kind of physical activity too, if not a marathon. After all, I had nothing to lose, so I asked him for help to which he agreed!
Over the next sixteen weeks, I found myself putting up mileage I never thought possible. And as I started my workout routine (few stretches, jogging, and running), I found that it was helping me more profoundly that I could ever imagined. Running was not only offering me a means of catharsis, it was also opening me up to new experiences and meeting people outside the wall of my home. I was hooked, and as I grew more committed to the fitness routine, I found myself getting more disciplined in my daily life – I started getting up early, could sleep properly without the need of pills, made new friends, and felt more energetic and lively!
Also Read: Common Depression Traps to Avoid
Hence, I must say, if you or your loved one is experiencing symptoms of depression, there is nothing to hide or feel ashamed about it. There are medical professionals to help you or guide ways how you can feel better and enhance your chances of getting faster recovery from the disease. If you don’t know where to go, whom to contact, and what to do, come to us. We would be happy to help you. At Batra’s®, we have one of the largest networks of homeopathic doctors in the world with over 350 homeopaths practicing globally. Our homeopaths give you holistic and personalized treatment for depression. To book an appointment with us, click https://www.drbatras.com/book-an-appointment
Here are few clinical evidences for the benefits of exercise in managing depression symptoms
:
- 16 weeks of regular exercise has been found to be equally effective as antidepressant medication in the treatment of mild to moderate depression (Source: NCBI)
- A recent study found that running for 15 minutes a day or walking for an hour reduces the risk of major depression symptoms by 26% (Source: Harvard T.H. Chan School of Public Health)
- Both aerobic exercise (e.g. brisk walking, cycling or jogging) and resistance or strength training (e.g. weight-lifting) have been found to be helpful in treating depression (Source: NCBI)
- Exercise releases feel-good hormone ‘endorphins’, which are related to a positive mood and an overall enhanced sense of well-being (Source: NCBI)
Exercise recommendations
You don't have to spend hours in the gym or force yourself too long to do exercise. Instead, make exercise a fun part of your everyday life. Pick something you can sustain over time. The key is to make it something you like and something that you'll want to keep doing.
When you feel depressed, the challenge is to start with the activity routine. While we understand that it’s hard to break the cycle but getting up and moving just a little bit will help. Start with 5 minutes a day of walking or any activity you enjoy. Soon, 5 minutes of activity will become 10, and 10 will become 15…
Once you feel comfortable with the routine, try to maintain a minimum of 30 minutes of moderate intensity exercise on most days of the week. An example of ‘moderate intensity’ exercise is brisk walking where a slight increase in breathing and heart rate is noticeable. Also, try to remain active in as many ways as possible each day (e.g. using the stairs instead of a lift).
Conclusion:
Regular exercise helps in alleviating symptoms of depression by increasing energy levels, improving sleep, distracting from worries and rumination, providing social support and reducing loneliness (if exercise is done with other people), and increasing a sense of control and self-esteem by allowing people to take an active role in their own wellbeing.
