Exercise & Depression

I always include an exercise component as part of my treatment programs. The effects of exercise on depression is of great interest because depression is a serious and debilitating mental illness. The effects of exercise on depression has often been discussed as a way of dealing with minor depression and anxiety; however, its effects on the body are far greater. Exercise effects the release of hormones into the system and effects our mental health. Your body needs exercise to function at optimum levels; however, most of our lives have become quite sedentary. Exercise also helps control inflammation which might be the cause of most all health issues.

In previous generations, a hard day’s work on the farm or factory was common among many Americans and not surprisingly; we didn’t see as much of insomnia, anxiety, and depression as we do today. All of the gadgets that were supposed to make life easier have only made things more complicated, competitive, and created demands on our lives that were never experienced in previous generations.

Most people don’t get the recommended amount of exercise and our bodies will suffer because of it. Not only is obesity epidemic  but other issues such as diabetes, heart disease, depression, anxiety.

Exercise is Good for Mental Health

When you’re unhealthy your stress levels increase, hormones decrease, the brain struggles to maintain the proper chemical balances. Prolonged stress has a deleterious effect on your immune system and mental health. Trans-fats have been known to increase the risk of depression, without exercise these accumulate.

Exercise also releases hormones known as endorphins. Smiling and singing do as well. What we think on, we become. If you force yourself to laugh and smile more you will also increase the endorphins and serotonin in your system. These hormones are known as the feel-good hormones. They can reduce pain, increase mood and help alleviate stress. Regular exercise will also ease tense muscles and help you sleep better, which in turn can help reduce the levels of the stress hormones, called glucocorticoids. This exercise and healthy a diet is highly is recommended for women who are at a higher risk for depression during and two years after menopause.

How Much is Needed

The recommended amount of exercise is 30 minutes a day, three to five days a week. If this is not attainable for you, try starting out small with just 10-15 minutes of exercise each day. The more that you exercise, the longer your sessions will become. As your body begins to get back into shape and you start feeling better, you may notice that you will feel less depressed. You may even start looking forward to your exercise time. But before you start any exercise program, see your family practice doctor and get his or her recommendations on a safe exercise routine.

In minor cases of situational depression, a good exercise routine and diet might be all it takes to take the edge off of your symptoms. In the case of clinical depression, exercise is a fantastic augmentation therapy to your medication. As your body becomes more efficient, so does the therapy. If exercise alone is not alleviating the symptoms of depression and you are seeking an experienced female Scottsdale psychiatrist, please call my office to schedule an appointment.

NEXT PAGE – INSOMNIA