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In Today's Issue
- FREE Top Rated simple weight loss tips...
- Ease Depression And Anxiety Symptoms With Exercise
- The Healthy Back Institute's Back Pain Relief Journal
Ease Depression And Anxiety Symptoms With Exercise
Dear Reader,
If you're feeling down, or struggling with the jitters, exercising is probably the last thing you're in the mood for, but it may be the best thing for you according to experts. In fact, it might just make all the difference it the world.
We know that exercise is good for preventing or improving health issues like high blood pressure, diabetes and arthritis. What's not as well known is what exercise can do for your mental state. Research has shown that the psychological and physical
benefits of exercises can help bring down anxiety and improve your mood.
The ties between exercise, anxiety and depression still aren't fully understood, but we do know that working out can help you burn off tension and feel better. The workout might even keep the anxiety and depression symptoms from coming back. Before you start to be active, talk with your doctor so you know what activities, how much exercise and at what intensity is best for you. Your own doctor knows best about any
medications you take, and health conditions you have and can also be an unexpected source of advice for getting started or staying motivated.
When it comes to depression, exercise...
- Releases the feel good chemicals in your brain
- Reduces immune system chemicals that may make depression worse.
- Increase your body temperature, which has a calming effect.
Exercise has many benefits to your mental state too. It can help you...
- Gain confidence by
meeting exercise goals, and feel better about how you look in shape leaves you feeling better about how you look.
- Be distracted from worries as exercise takes you out of the cycle of negative thoughts that fuel both depression and anxiety.
- Have positive social interaction during exercise or soothing time alone
- Engage in a healthy, constructive coping strategy for managing anxiety or depression. Other things you might have tried may only have made things worse, exercise
is a chance to cope and make things better for yourself too.
Keep in mind that while exercise is a natural way to ease anxiety and depression symptoms, it can't take the place of medication or other therapy. You'll want to continue to work on your depression or anxiety root issues with your therapist, and don't stop or change a dose on any medication, even when you feel better.
Before you decide if exercise is right for you, understand that we're talking about more than working
out at the gym or swimming laps at the pool. There are many other workouts that can be just as effective in lifting mood, easing tension. Anything that gets your heart pumping will do... this includes working in the garden, washing your car, walking around the block, playing basketball with your kids or other everyday activities. Anything that gets you up and off the couch will help.
What's more, you don't have to do all your exercise at one time. You can add small amounts of activity all
through your day that add up to the benefits of a 30 minutes at once workout. You should try for this at least three, preferably five days a week to get a big improvement in depression symptoms. Activity for as little as 10 to 15 minutes at a time can also make a difference. Generally more vigorous activities (running or cycling) are especially good for mood when you don't have a lot of time.
Starting, and sticking with, an exercise program can be challenging, so we've included some
suggestions that might help...
Continues below...
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Ease Depression And Anxiety Symptoms With Exercise Continued...
- Find what you like to do and you're more likely to stick with it. Gardening after work? A jog before dawn? A bike ride with the kids? Find what activity fits into your life and that you genuinely enjoy. Do that as often as you can.
- Set realistic goals. You don't have to be athlete fit to be successful, instead think honestly about what you'll really be able to do. Forget guidelines for the moment and focus on getting more active.
- Stop thinking about exercise as a chore, a "should" in your life because when you don't think you're living up to this, you associate exercise with failure. Look at exercise the same way you would medication or a therapy session, a tool to help you get better that you need to make
time for if you want things to change.
- Look at what's stopping you from exercising and you'll likely come to see an alternative solution, if you look hard enough. If you're self-conscious about how you look, or your fitness level, exercise at home. If you work better with a partner to motivate you, find someone to work out with. Money tight? Find exercises that don't cost anything, like walking or gardening.
- Be prepared for setbacks or obstacles, and don't let them stop you.
Yes you might be too busy one day to exercise, but don't let that derail the whole idea, just try again the next day. Each day is a fresh start.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.mayoclinic.com/health/depression-and-exercise/MH00043
WebMD info on exercise and fitness:
http://www.webmd.com/fitness-exercise/default.htm
National Institute of Mental Health info on depression:
http://www.nimh.nih.gov/health/topics/depression/index.shtml
National Institute of Mental Health info on anxiety:
http://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml
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