TREAT DEPRESSION WITH EXERCISE
By Tess Thompson
The benefits of exercise cannot be denied. Regular exercise can be a panacea for many conditions that do not seem to be otherwise linked with exercise. Exercise reduces stress, promotes self confidence and helps in getting a sound sleep. It enables the body to use oxygen effectively and therefore, strengthens the heart and lowers blood pressure. Some other physical benefits include healthy cholesterol levels, improved muscle tone and better weight management and increased energy levels.
Exercise has been one of the most recommended natural remedies for depression due to the effect that it has on the neurotransmitters in the brain. Neurotransmitters are brain chemicals that are responsible for mood, appetite, libido and sleep. Studies have shown that exercise therapy alone can be effective in treating depression in a majority of cases. In conjunction with other natural medicines and herbs it can show results faster. While choosing exercise as your option for treating depression naturally there are certain things that you need to keep in mind.
The first and foremost is to consult a specialist who can guide you through the process. This is needed since you need to reach an optimum level of exercise. It is important to keep in mind that exercise in such cases is akin to medication. And therefore, you should strive to achieve a regular routine that lasts for at least 30 minutes, preferably twice a day.
Warming up before and cooling down after the exercise regime is an important element that you should keep in mind. It helps in remaining fit for the next exercising regime. Do not get over-enthusiastic and exercise more than what you can tolerate. All cardiac exercises like walking, jogging, running and cycling should be done to about 60 to 70 percent of your maximum heart rate. Your maximum heart rate should never exceed the figure of ‘220 minus your age’.
Lack of motivation is one reason that makes people avoid exercise. One way in which you can avoid boredom and make the exercise sporty is to choose a range of fun activities that can be done along with exercising. Ask a friend or family member to become a partner so that you can enjoy the process.
Some forms of exercises like team sports can be more beneficial for depression patients as they promote social activity. Team sports make you look forward to exercising. Walking for short trips instead of taking the car and avoiding labor saving devices as much as possible will help you in adopting an active lifestyle.
Exercise is a great stress reliever as it helps to burn stress chemicals like adrenaline. It also enhances self esteem since the patients derive confidence at meeting the challenge upfront. Once exercising becomes a habit you start enjoying it. Regular periods of enjoyment shake you out of pessimistic thinking and help in adopting a positive attitude even towards grief.
References:
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Depression_and_exercise?OpenDocument
http://www.webmd.com/depression/guide/exercise-depression
http://www.cbsnews.com/stories/2005/03/17/health/main681456.shtml
http://www.cbsnews.com/stories/2005/03/17/health/main681456.shtml
http://news.bbc.co.uk/1/hi/health/4378389.stm
http://www.bupa.co.uk/health_information/html/health_news/060405exercise_blues.html
http://www.mercola.com/2005/feb/12/treating_depression.htm
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