The Role of Exercise in Caring For Depression

Finding Hope and Healing in Movement

Welcome to our weekly blog post at NAMI Montana, where we explore various aspects of mental health and provide insights for our community. Today, we delve into an important and often overlooked aspect of mental health management – the role of exercise in caring for depression.

Understanding Depression

Depression is a complex mental health condition that affects millions globally. Characterized by persistent feelings of sadness, hopelessness, and a lack of interest in activities, it can profoundly impact a person's life. While various treatments, including therapy and medication, are effective, one additional tool is gaining attention for its mental health benefits: exercise.

Exercise: A Natural Antidepressant

The idea that physical activity can positively influence mood isn't new. However, recent research has shown that exercise can be a powerful component in treating depression.

Here are some of the reasons this could happen:

• Chemical Changes in the Brain: Exercise releases endorphins, natural mood lifters, and reduces immune system chemicals that can worsen depression.

• Psychological and Emotional Benefits: Engaging in exercise can boost confidence, provide a distraction from negative thoughts, and offer social interaction in group settings.

• Physical Health Benefits: Improved physical health through exercise can positively impact mental health, creating a beneficial cycle of overall well-being.

What Type of Exercise is Best?

There isn't a one-size-fits-all exercise regime for combating depression. The key is regular physical activity, whether it's brisk walking, jogging, swimming, cycling, or even gardening. The goal is to find an activity that is enjoyable and sustainable.

How Much Exercise is Needed?

The Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, along with strength training exercises for all major muscle groups at least twice a week. However, even smaller amounts of physical activity can make a difference.

Getting Started and Staying Motivated

Starting an exercise routine can be challenging, especially during a depressive episode.

Here are some tips:

• Set Realistic Goals: Start with small, achievable goals and gradually increase your activity level.

• Choose Activities You Enjoy: You're more likely to stick with exercise if you enjoy it.

• Create a Routine: Consistency is key. Try to exercise at the same time each day.

• Seek Support: Consider exercising with a friend or joining a class.

• Consult a Professional: Always talk to your doctor before starting any new exercise program, especially if you have health concerns.

Exercise as a Complementary Treatment

It's important to note that while exercise is a beneficial tool in managing depression, it should not replace professional treatment. It's best used in conjunction with other treatments such as therapy and medication.

Final Thoughts

Exercise offers a unique and natural way to combat the symptoms of depression. It empowers individuals to play an active role in their mental health management. Remember, every step towards physical activity is a step towards better mental health.If you or someone you know is struggling with depression, please reach out for support.

At NAMI Montana, we are dedicated to providing resources, education, and advocacy for those affected by mental health conditions. Stay tuned for more informative posts and join us in our journey towards mental health awareness and support.

Related Research

Correia, É. M., Monteiro, D., Bento, T., Rodrigues, F., Cid, L., Vitorino, A., Figueiredo, N., Teixeira, D. S., & Couto, N. (2023). Analysis of the Effect of Different Physical Exercise Protocols on Depression in Adults: Systematic Review and Meta-analysis of Randomized Controlled Trials. Sports health, 19417381231210286. Advance online publication. https://doi.org/10.1177/19417381231210286

Watanabe, K., Okusa, S., Sato, M., Miura, H., Morimoto, M., & Tsutsumi, A. (2023). mHealth Intervention to Promote Physical Activity Among Employees Using a Deep Learning Model for Passive Monitoring of Depression and Anxiety: Single-Arm Feasibility Trial. JMIR formative research, 7, e51334. https://doi.org/10.2196/51334