Exercise and Depression – Will it Help

 

Can Yoga Help with Anxiety or Depression? What Does the Research Say?

Video taken from the channel: ADAA GotAnxiety


 

Does Exercise Help Depression? (An Evidence Based Overview) Dr Alex J Mitchell

Video taken from the channel: mentalhealthpodcasts


 

Running from Depression: Exercise as Treatment and Prophylactic

Video taken from the channel: Johns Hopkins Medicine


 

The Dangers of Exercising While Depressed | Exercises That Help Depression and Anxiety

Video taken from the channel: Simply Elated


 

What type of exercise helps depression?

Video taken from the channel: Premier Health


 

Role of Nutrition & Exercise in Coping with Depression Deirdre McCormack

httpv://youtu.be/Uh9V-98C-k?rel=0&modestbranding=1

Video taken from the channel: Aware


Regular exercise may help ease depression and anxiety by: Releasing feel-good endorphins, natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals that can enhance your sense of well-being Taking your mind off worries so you can get away from the cycle of negative thoughts that feed depression. In one 2005 study conducted by researchers at the University of Texas Southwestern Medical Center, 30 minutes of moderately intense exercise five days a week reduced symptoms of depression by. Research has shown that exercise is an effective but often underused treatment for mild to moderate depression. In addition, exercise outside (with the appropriate sun protection) can help boost. While any amount of exercise can help relieve the symptoms of depression, regular exercise is best.

Some types of exercise may be more beneficial than others. Aerobic workouts are. Adults who exercise regularly report lower levels of depressive and anxiety disorders than the overall U.S. population. 2 As a therapeutic intervention, exercise has been studied primarily in.

Along with the physical and psychological effects of exercise, a structured exercise program helps those with depression by giving purpose and structure to the day. Exercising. Brain-derived neurotrophic factor, a chemical that promotes brain health and memory, is also reduced in depression, and exercise has been found to elevate levels of this neurotransmitter.

Exercise may improve depression treatment Exercise is not a cure for mental health issues, and depression itself can be an obstacle to getting enough physical activity. The improvement in brain function makes you feel better. “In people who are depressed, neuroscientists have noticed that the hippocampus in the brain—the region that helps regulate mood—is smaller. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression.

Timing is everything. Exercise at a time of day that is most convenient. Do not exercise on a full or empty stomach or just before you go to bed. People with depression often suffer from insomnia, and night time exercise can leave you feeling energized when you want to sleep.

If possible, exercise.

List of related literature:

As the researchers stated, this “reaffirms that depression is very sensitive to exercise and helps firm up a biochemical link between physical activity and depression.”33 At least 100 clinical studies have now evaluated the efficacy of an exercise program in the treatment of depression.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2012

In one of the first to look at resistance training as well as aerobic exercise, University of Rochester researchers showed in 1987 that both types of exercise can alleviate depression.

“Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging” by Judy Foreman
from Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging
by Judy Foreman
Oxford University Press, Incorporated, 2020

The type of exercise does not seem to matter, as both aerobic and nonaerobic (e.g., weight training) forms of exercise seem to be effective in reducing depression.

“The Psychology of Exercise: Integrating Theory and Practice” by Curt L. Lox, Kathleen A. Martin Ginis, Steven J. Petruzzello
from The Psychology of Exercise: Integrating Theory and Practice
by Curt L. Lox, Kathleen A. Martin Ginis, Steven J. Petruzzello
Taylor & Francis, 2016

Exercise can potentially distract people from negative thinking and reduce the feelings of tiredness and fatigue that can accompany depression.

“Chronic Illness and Disability: Principles for Nursing Practice” by Esther Chang, Amanda Johnson
from Chronic Illness and Disability: Principles for Nursing Practice
by Esther Chang, Amanda Johnson
Elsevier Health Sciences, 2014

Regular exercise improves mood and self-image while reducing anxiety and stress.30 Exercising regularly enhances the functioning of the immune system and may reduce symptoms of depression and anxiety.31 Too much physical activity, however, can cause exhaustion or muscle damage, creating emotional stress.

“Alters and Schiff Essential Concepts for Healthy Living” by Jeff Housman, Mary Odum
from Alters and Schiff Essential Concepts for Healthy Living
by Jeff Housman, Mary Odum
Jones & Bartlett Learning, LLC, 2015

Running and other regular forms of exercise can also contribute to the relief of depression.

“Selecting Effective Treatments: A Comprehensive, Systematic Guide to Treating Mental Disorders” by Linda Seligman, Lourie W. Reichenberg
from Selecting Effective Treatments: A Comprehensive, Systematic Guide to Treating Mental Disorders
by Linda Seligman, Lourie W. Reichenberg
Wiley, 2007

Exercise programs not only alleviate depression but may prevent depression.

“Power of Reinforcement, The” by Stephen Ray Flora
from Power of Reinforcement, The
by Stephen Ray Flora
State University of New York Press, 2012

Of course, when you’re depressed, exercising is difficult, because fatigue and lack of energy are so common in depression.

“Coping With Trauma: Hope Through Understanding” by Jon G. Allen
from Coping With Trauma: Hope Through Understanding
by Jon G. Allen
American Psychiatric Publishing, 2008

Toning your muscles and raising your heart rate also places your body under a strain that is more manageable than the strain it experiences in an unchecked depression; exercise has an important healing and retraining function for a body suffering from depression.

“The Language of Emotions: What Your Feelings Are Trying to Tell You” by Karla McLaren
from The Language of Emotions: What Your Feelings Are Trying to Tell You
by Karla McLaren
Sounds True, 2010

Both aerobic and anaerobic (resistance) exercise have demonstrated antidepressant effects among patients with mild to moderate depression, with the benefits often outlasting the period of exercise.

“Cancer Rehabilitation: Principles and Practice” by Michael O'Dell, MD, Michael Stubblefield, MD
from Cancer Rehabilitation: Principles and Practice
by Michael O’Dell, MD, Michael Stubblefield, MD
Springer Publishing Company, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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3 comments

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  • I am anorexic and really triggered. i had no time to eat my food or even manage things that keep stress downs. I cant even leave the house anymore.

  • I got too stressed and cried in the middle of the workout I wasn’t happy at all I’m really jealous of the people who could do HIIT but I just can’t

  • I don’t know if anyone experienced the pain of depression on the physical level. Like middle part of my neck and back usually hurts like I cannot explain and making me feel bad and anxious. Hard to sleep at night most of the times.