6 exercises to help reduce depression

Among people with depression and related health conditions, exercise has significant mental health benefits. A review published online in August 2019 in the Journal of Neurology found that exercise can significantly improve depressive symptoms and quality of life when used as an adjunct to conventional treatment, and the more exercise, the better.

Previously, a large study published in January 2018 in the American Journal of Psychiatry concluded that engaging in physical activity at any intensity for at least one hour, per week, could prevent 12% of future cases of depression.

Exercise appears to help relieve symptoms of depression.

An exercise routine becomes a great addition to your depression treatment plan. This is because:

-Biologically,Exercise can increase certain chemicals in the brain that can help form new brain cells and new connections between brain cells. In addition to the direct effects of exercise on the brain, other physical changes that occur with exercise, such as improved cardiovascular health and metabolic health, promote brain health indirectly.

-Psychologically, exercise is a great way to improve self-esteem and self-efficacy, as there are small goals, such as walking or running a certain distance or for a certain amount of time, that you can work towards achieving.

-Socially,Exercise — especially when done in a class setting or with friends or a partner — can strengthen your relationships with others.

Exercise is not a cure for depression, but many studies have shown that exercise can reduce or even prevent symptoms of depression.

Here are some exercises that may help relieve depression symptoms:

1. Running is a completely natural mood booster

The clearest example of exercise stimulating certain brain chemicals is the runner's high that many athletes report experiencing when they exceed a certain threshold of exertion, says David Muzina, MD, a Cleveland-based psychiatrist. That high is thought to be due to the brain releasing endorphins in response to physical activity.

Endorphins reduce the perception of pain and trigger positive feelings in the body. Exercise also has many physical benefits, helping you feel better overall by reducing muscle tension, improving sleep quality, and reducing anxiety.

Aerobic, cardiovascular or endurance exercises such as: Running, swimming, hiking, aerobics classes, dancing... make the heart pump blood faster and the blood is supplied with oxygen, with the goal of improving cardiovascular and respiratory health... are all good, said Dr. Muzina.

According to the Mayo Clinic, exercising at least 30 minutes a day, three to five days a week, can significantly reduce symptoms of depression. If you don't have a lot of time, even just 10 to 15 minutes of exercise can make a difference.

2. Weight training improves mood

Weight training helps reduce symptoms of depression.

According to an analysis of 21 studies, published in August 2020 in the International Journal of Environmental Research and Public Health, resistance training exercises, such as weight training, help reduce symptoms of depression.

Similarly, a review of studies published in June 2018 in JAMA Psychiatry found that adults who exercised with weights were less likely to be depressed than those who never exercised with weights.

For people with mild to moderate depression, weight training can be a meditative exercise, says Sanam Hafeez, PhD, a neuropsychologist and director of Comprehensive Counseling Psychological Services in New York City. When you lift weights, your mind is focused on the task at hand and not thinking about anything else. Weight training also strengthens muscles, increases blood flow, all of which can improve your mood and give you a sense of accomplishment when you reach your goals.

Just be sure to start slowly and enlist the help of a personal trainer if needed.

3. Combine yoga with other treatments to feel even better

Practicing yoga can ease symptoms of depression.

Practicing yoga is an activity that can ease symptoms of depression, especially when combined with conventional treatments, such as cognitive behavioral therapy.

Yoga has great antidepressant effects because it improves flexibility; involves mindfulness, which helps break up repetitive negative thoughts; increases strength; makes you aware of your breathing; improves balance; and has a meditative component, says Norman E. Rosenthal, PhD, clinical professor of psychiatry at Georgetown University School of Medicine in Washington, DC.

Dr. Rosenthal recommends starting with a yoga class in your area so you can make sure you're doing the movements and poses correctly. Group yoga also has social benefits.

There's not enough evidence to know which type of yoga is best for treating your depression or how long you need to practice yoga to see benefits, but a 2018 study published in the International Journal of Preventive Medicine found that women who practiced hatha yoga, which combines yoga postures with breathing techniques, three times a week for four weeks reported lower levels of depression, anxiety, and stress than those who did not, at the start of the study.

Another small study published in 2017 in the International Journal of Yoga found that doing a similar 60-minute yoga practice twice a week for 12 weeks reduced levels of depression and anxiety, and increased self-esteem in older women.

4. Reduce stress with tai chi movements

Tai chi can help reduce stress and symptoms of depression.

Like yoga, tai chi may help alleviate depression. Specifically, this slow, gentle exercise can help reduce stress and reduce symptoms of depression, according to a review article published in April 2019 in the journal Frontiers in Psychiatry.

Practicing tai chi in a group may also play a role in reducing depression. A group class can strengthen a sense of autonomy and connection with others.

5. Walk regularly to help relieve sadness

Simply putting on a walk feels better, because walking is an aerobic exercise that is suitable for almost everyone. All you need is a comfortable pair of shoes and you are ready to go.

In fact, doing something is better than doing nothing when it comes to physical activity, says Dr. Muzina. If depression is keeping you sedentary, start slowly and gradually increase the time and distance…

If you set your expectations too high, you may blame yourself and feel guilty if you don't meet them. So set realistic expectations, such as walking for 5 minutes at first, then gradually increase…

6. Exposure to sunlight

If you enjoy being outdoors, even simple activities like gardening, throwing a ball with your kids, or washing your car… can improve your mood.

Sunlight has been shown to promote an increase in serotonin, a brain chemical that supports mood. A drop in serotonin during the darker, colder months (winter) has been linked to some cases of seasonal affective disorder.

Choose any outdoor activity that suits you, depending on your activity level, energy and interests…

For people with depression, starting an exercise routine can be difficult. It can be harder for people with depression to exercise, as depression can lower energy, cause body aches, increase pain, and disrupt sleep, leading to less motivation to exercise...

Start with 5 minutes of walking every day or any form of exercise like yoga or tai chi... Five minutes of activity will become 10 minutes, then 10 will become 15 minutes and so on gradually increase the exercise time...