Defense Against the Depressed Mind
According to Psychology, exercises that boost endorphin levels and make our hearts pump can promote happiness.
Also, these workouts are great for reducing stress and help out with one’s anxiety.
So, could exercise be what the therapist prescribes for people feeling down and depressed?
Exercise, which has been studied many times, is considered as good as any anti-depressants.
It has been shown to reduce the chance of developing depression and even could lessen the intensity of its effects.
There are a few reasons why exercise is one of the best things you can do in life that benefits both your physical and mental health.
Exercise stimulates the release of endorphins.
Endorphins are neurotransmitters that provide pain relief, enhances the feelings of pleasure, and help lower stress levels.
Levels of dopamine and serotonin levels increase, as well as the Brain-Derived Neurotrophic Factor(BDNF), which supports proper brain function.
Listed are four exercise recommendations to help you in your journey to fight depression, or even anxiety or stress.
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Walking. Walking is an exercise nearly everyone can do. It can be either low or moderate impact, depending on your liking. Start with a ten-minute walk or a short distance walk, then slowly increase your time and distance. All you need is a pair of comfortable shoes, and you’re good to go down the road to sunshine!
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Weight-lifting. Along with other strength exercises, lifting weights can help a person relieve symptoms of depression such as low mood, and lack of interest in things. Start with simple ones and gradually increase the intensity to challenge yourself.
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Circuit training. This type of training is when you perform short burst of different exercises back to back, as a circuit. This training releases lots of endorphins, which are hormones that give us a sense of happiness and positive well-being. Also, it improves a person’s self-worth and increases our general satisfaction in life, especially when we achieve challenges related to it.
- Outdoor cycling. A regular ride on a bike reduces the development of depression mainly because it increases blood flow into your body which allows endorphins, dopamine, and other substances to promote positive mental health. Cycling outdoors is also a fantastic way to get some vitamin D from the sun exposure, which has shown to improve our mood and health overall.
Depression may be a hard cycle to break, but getting up and moving a bit will help tremendously.
When it comes to the speed, duration and even intensity of a workout, start with something you can manage.
Remember that the trick is to make it something you enjoy and that doesn't consume endless hours so it's more likely for you to keep doing.