Depression and exercise are a odd couple if there ever was one–exercise is the last thing most people with depression want to do. But although exercise cannot cure clinical depression, it can be an important part of how we manage our depression. The research is not conclusive, but it suggests that regular exercise can significantly improve mild to moderate depression. Exercise also helps with more severe forms of depression, but to a lesser extent. For those of us with research depression, every little bit that helps is welcome. For those of us whose depression is in full remission (and I hope that’ll be me someday), exercise seems to help maintain recovery and stave off the return of depression and anxiety.
How does exercise help depression? Put simply, it relaxes us; increases blood flow and oxygen; improves physical fitness and appearance, and so helps our self-image; trains our minds to focus; gives us a better night’s sleep; and gets us out into the sunlight and around other people.
Our stress level decreases, and so do the harmful immune-system chemicals that respond to stress. Also on the chemical level, exercise releases endorphins, our bodies’ natural opioid (like morphine). This reduces anxiety and pain and makes us feel good. The more strenuous the exercise, the more endorphins are released.
Neurotransmitters serotonin and norepinephrine (and on a shorter-term basis, dopamine)–all of which are low in people with depression–also increase due to exercise. The spikes in these chemicals are temporary. Like medication, exercise must be taken every day to keep working.
Plus, the improvements in blood flow and oxygenation mean that our brains get plenty of oxygen and sugar. Exercise helps us think, not just during the exercise, but all day. If your depression is like mine, the mental fog and sluggishness is one of the worst symptoms.
The best exercise for depression is “the exercise we’ll actually do.” Motivation is always a problem in depression, so we have to figure out what motivates us. Is it joining other people in an activity or staying in the privacy of our own home? Changing our appearance or improving ourselves spiritually? Gaining strength or Stamina? Getting out in the sunlight (for some Vitamin D and a serotonin boost) or avoiding it? The following have all been promoted and studied as beneficial exercises for depressed people. Compare the Positives and Negatives to your needs and find one that’s right for you.
1. STRENUOUS EXERCISE.
Running and Depression.
Positives: Endorphin rush, spikes in neurotransmitters, good for blood flow, gets us outside in the sun, increases stamina, reduces weight, may make us feel better about ourselves. Not overly expensive; mainly calls for a good pair of running shoes.
Negatives: Too much effort. Requires going out into the sun and weather. (The winters here in Michigan are not very friendly to runners. It may be different where you live. And, personally, I’m not a fan of the sun–it’s too bright and too hot and I prefer it hides behind the clouds or on the other side of the world.) May require being among other people.
Weight Training and Depression.
Positives: Good endorphin fix, increases strength, reduces fat, visible results may improve self-esteem and confidence. Can be done alone or with other people in a gym, whatever you prefer.
Negatives: Too much effort. Can be expensive. A weight set like the CAP Barbell Regular Grey 110-Pound Weight Set at left makes a good beginner’s home gym, but it’s not cheap!
2. MILD TO MODERATE EXERCISE.
Walking and Depression.
Positives: Much like running, only less. Easy for most. Small increases in neurotransmitters and endorphins, good for blood flow, gets us outside in the sun, reduces weight, may make us feel better about ourselves. Pleasant, gives us a chance to notice the beautiful things around us. Inexpensive–just a good pair of walking shoes.
Negatives: Benefits, aside from enjoying the walk, may be slower in coming. Requires going out into the sun and weather. May require being among other people. (If you would prefer to avoid people and the weather, get an elliptical machine and walk in the privacy and safety of your home.)
Yoga and Depression.
Positives: This is ideal for anyone looking for a spiritual activity as well as an exercise. It may also be ideal for people who feel physically awkward, as it improves flexibility and balance. Yoga is good training in mindfulness, which is part of several therapies focused on controlling emotions. Yoga breathing is also great for relaxation.
Negatives: Can be difficult, depending on how flexible you are. For beginners, taking a class is highly recommended–the poses are easier to learn that way–which may be a problem for those who feel self-conscious. Some positions require special equipment, but all of it can be found in a yoga kit such as the SPRI YSK-R2 Yoga Starter Kit, which is not too expensive. (I like this one because it comes with a poster showing all of the positions to support you doing yoga solo in the privacy of your own home.)
3. BARELY EVEN EXERCISE AT ALL.
Gardening. Playing Golf. Playing on a Trampoline. Etc.
Positives: Whatever activity is fun for you would fit into this category. What these all have in common is that they are relaxing and pleasurable and involve getting up and doing something. Pleasure can do wonders for serotonin levels. Moving around, even just a little, is better for you than lying in bed all day.
Negatives: If it’s fun for you, that probably means the negatives are as minimized as they can be. Still, it can be hard to be out among people, which many of these activities require, and it can be difficult to find the energy even for pleasurable things. Since depression can strip our ability to feel pleasure, we still may feel completely unmotivated to take part in these activities. It is important on many levels to be active and to try to enjoy ourselves. Once the depression fades away a bit, it will be easier to feel pleasure, and daily enjoyment is an excellent treatment to keep depression away. Costs for these activities vary widely. You may spend a couple of hundred dollars or more on a set of golf clubs or or a 14-foot trampoline; or $ 25 on a gardening kit (or more on a slightly more hardcore gardening kit). Some activities, of course, are free. It all depends on what you enjoy?that’s what will be effective.
Exercise can make a difference against depression, if we can get ourselves over the humps of fatigue, lack of motivation, and lack of ability to feel pleasure. For some of us, medication can bring us up to the level where we can do positive things to help ourselves. For others of us, it will take something extra–an exercise buddy, a new routine, a reward. Whatever we need to do, it will likely be worth it, and exercise will be an important part of our fight against depression. In the next article, I will discuss another little weapon in our home arsenal: diet and supplements.
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