Working Out Your Blues

Exercise is one of the best ways to relieve depression.

Everyone feels down sometimes. When you feel blue, all you want to do is hide under covers and go to sleep.

Exercise may be the last thing you feel like doing when you’re depressed, but it’s probably the thing you need most. A good workout can help do wonders to change your state of mind. In fact, studies show exercise may be as effective as medication in relieving symptoms of depression. So, before taking medication and dealing with its potential negative side effects, give daily exercise a try.

How Exercise Helps

What is it about physical activity that improves mental health? How does it do what it does?

Exercise distracts. When you’re engaged in exercise, you’re not thinking all those negative thoughts. Instead of sitting there feeling sad and blue, you’re doing something good for your body. Push yourself hard and you’ll need all mental focus on the task at hand.

Exercise triggers the release of endorphins in the brain. These feel-good hormones are like natural drugs. The more of them that float around your brain, the better your mood and sense of well-being.

Exercise boosts your confidence. Everyone wants to get better. Setting and meeting goals are proven to give you a confidence boost. Once you meet a goal, set a new one. Then get to work meeting it to feel even more confident.

Exercise connects you to people. Depression makes you feel lonely. The social side of exercise can help relieve these feelings. Meet a friend each morning to walk, join a rec sports league, and never miss an appointment with your personal trainer.

Staying Motivated

Sticking with exercise can be tough for anyone. If you struggle with depression, it’s even harder. That’s why you need support and a plan for those days you’d rather stay in your pajamas.

If you’re seeing a therapist for depression, tell them your desire for more exercise. They can help keep you accountable and track your progress.

You’re already low on energy and lack motivation, so getting out of bed in the morning to do something you dread probably isn’t going to happen. In order for exercise to be effective, it’s got to be something you enjoy. Cross train with your trainer until you find a workout that you look forward to doing. Running is great for some people but not everyone. Maybe you’d rather lift weights, take a spin class with a motivational instructor, or do Zumba with a crowd.

You may need extra motivation on those days when you’re not with your trainer. Find an exercise buddy. Commit to one another. Promise to be at the gym together unless there is a sincere emergency. Knowing someone is waiting for you is excellent motivation to get to the gym.

Finally, remind yourself why exercise is your new priority. If you still see exercise as a chore, change your perspective. It’s a valuable tool that strengthens your body and your mind.

It Doesn’t Take Much

To reap the mental health benefits of exercise, you don’t have to run five miles. You don't even have to spend an hour in the gym. Just 10 to 15 minutes here and there can make a difference. For optimal results, up the intensity of your routine and get at least 30 minutes most days of the week.

While exercise is important, physical activity of any kind is helpful to relieve depression. Doing chores around the house, raking leaves in the yard, or taking the stairs instead of the elevator will increase the amount you move throughout the day and help in the battle against depression.