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Article of the Day
DEPRESSION AND EXERCISE
Depression is one of the most common problems people
experience today, but it's also very treatable with
medication, therapy and other self-help options. But, have you
ever considered exercise as part of your treatment? Study
after study has shown that exercise is a helpful way to treat
depression because it:
Increases your sense of mastery which can help for people
who don't feel in control of their lives and moods
Increases self-esteem
Provides a distraction from your worries
Improves your health and body, which can help lift your mood
Helps you get rid of built-up stress and frustration
Helps you sleep better, which can often be a problem when
you're depressed
Other therapeutic benefits of exercise
Apart from changes in brain chemistry, there are other factors
that may help explain the benefits of exercise:
The person experiences a boost to their self-esteem because
they take an active role in their own recovery.
Some forms of exercise, such as team sports, are also social
events.
Physical activity burns up stress chemicals, like
adrenaline, which promotes a more relaxed state of mind.
An enjoyable bout of exercise may be distracting enough to
break the vicious cycle of pessimistic thinking.
Physical benefits
The physical benefits of regular exercise
include:
Improved cardiovascular fitness
Reduced risk of premature death
Reduced cholesterol level
Reduced blood pressure
Maintenance of healthy weight
Improved muscle tone.
Exercise suggestions
Before deciding on any exercise plan, consult with your
doctor, especially if you havent exercised for some time.
Some ways you can use exercise to help manage depression
include:
Choose a range of fun activities.
Ask a family member or friend to be an exercise partner, as
lack of motivation is one of the key characteristics of
depression.
Exercise two to five times per week.
Make the length of each exercise session at least 30
minutes.
Exercise at around 60 to 70 per cent of your maximum heart
rate. To calculate your maximum heart rate, subtract your age
from 220.
Remember to thoroughly warm up and cool down.
avoid the use of labour-saving devices when possible
The benefits which were experienced by the
participants in these exercise and depression studies
included...
increased positive mood
decreased negative mood
improved vigor
less anxiety
less depression
less anger
less fatigue
less confusion
less stress
improved motivation
improved self-esteem
less cynical distrust
increased feelings of coherence
increased feelings of social integration
improved mental functioning
The bottom line is...If you are depressed, exercise can
help you feel better quickly and the results last.
Top Referred
Sources / Websites for Today's Topic.
(Please log on to below links to find more detail of today's
topic)
http://www.mayoclinic.com
http://exercise.about.com
http://www.betterhealth.vic.gov.au
http://www.depression-help-for-you.com
www.overcoming-depression.com/depression-and-exercise.html
www.depression-help-for-you.com/depression-and-exercise.html
www.psychologymatters.org/exercise.html
www.mercola.com/2001/mar/31/depression.htm
www.hdlighthouse.org/see/diet/triad/exercise/duke.htm
www.have-a-heart.com/depression.html
www.holisticonline.com/Remedies/Depression/dep_exercise.htm
www.ahealthyme.com/topic/exdepression
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