Getting the blues is absolutely normal human emotion that every single human being experiences especially during the times of increased stress. However, depression is something different than the blues. It is a prolonged period of irresistible sadness accompanied by emotional and physical symptoms. An untreated depression can even take your life away and there is not just a single cause triggering depression but genetics, hormones, and brain chemistry all may play a part. Ominously, more than 350 million people around the globe suffer from depression and that is 5 percent of the world population. The majority of the sufferers are the young adults between the age of 18 and 22. Almost 16 million adults in the United States that became 6.9 percent of the population had suffered one major depressive phase in 2012. When it comes to gender, women are more likely to be diagnosed depression than men.
Antidepressant medication is a common way to treat depression; however, the pills are not the only solution. Exercising is also an effective treatment as it improves your brain function and makes you feel better. The high-intensity exercise release body chemicals endorphins that trigger a positive feeling in your body. The low intensity exercises outgrowth the release of proteins called neurotrophic which makes nerve cells to grow and build new connections. Hippocampus is the part of the brain that helps regulate mood, and it is smaller in the depressed people. Exercise supports nerve cell growth and improves connection in this smaller area that resultantly relieves stress.
Depression causes disturbed sleep, reduced energy, appetite changes, body aches and pain perceptions, all of which can result in less motivation to exercise. Start with ten minutes a day of walking or any activity you enjoy. Gradually the timing will increase from 10 to 15 then 30 and so on. It is still not clear how long you need to exercise or how intensely before nerve cell improvement begins alleviating depression. However, once you start exercising you will start noticing a decline in depression symptoms within a few weeks. Treating depression with exercises can be lengthy process so opt for a workout that you can continue for long. It should be something you like and want to keep doing. It is recommended to talk to your doctor first to find out which activities are safe for you and what intensity level is okay.
Best Exercises to Treat Depression
Given are a few happiness-inducing exercises that positively influence your mood and relieve anxiety and depression.
When thinking about a relaxing workout the first thing that comes to mind is yoga. Not just being a promising intervention for depression, Yoga is a cost-effective and easy to implement exercise that produces scores of emotional, biological and psychological impacts. Yoga focuses on deep breaths and internal focus and significantly reduces depression, anger, and neurotic symptoms. The best about yoga exercise is that it starts showing positive results in a very short period.
In my opinion, there is nothing as much interesting as to set your body free and bounce. Bouncing can be a super simple way to break someone out of the funk, at least for the time being. Bend your knees and bounce for as long as you can. It will oxygenate your brain and will release endorphins.
Many people prefer going out for a quick run when they feel down. Running releases endorphins, natural feel-good chemicals in your body, and makes you feel better. A study shows that running alleviates symptoms of depression and is as effective as psychotherapy – the treatment of mental disorder by regular personal interactions.
Originated from China, Tai Chi is a form of exercise with a mash-up of Chinese martial arts and meditative movements. It involves physical balance, mental concentration, relaxed breathing, and music relaxation to regulate mood. A study from the International Journal of Behavioral Medicine showed that people who practiced Tai Chi could manage stress, anxiety, and depression in a better way.
The Bottom Line
The body chemicals including dopamine, endorphins, and serotonin are the brains messengers responsible for regulating mood, concentration and other emotions. The antidepressant medications work by increasing the flow of these chemicals to the areas of the brain that causes depression. Amazingly, your body itself has the ability to fight depression, all you need is to give a boost to these chemicals with exercises or doing the things you like. And, you will no longer require pills. However, if you exercise regularly but depression symptoms do not go away, see you doctor or other mental health providers.
Addison is serving as senior editor and analyst at TheOneSpy. The series of published articles on global forums are the testimonies that he is expressive and can naturally convince readers through him creative works. To know more about him follow twitter @addisonalbert55