Exercise can significantly improve symptoms of depression and anxiety. Here are practical tips to help you begin and maintain an exercise routine.
When dealing with depression or anxiety, exercising might seem daunting. However, once you start and continue, it can have a profound impact.
Exercise not only prevents and alleviates many health issues such as high blood pressure, diabetes, and arthritis, but it also has mental health benefits. Studies indicate that exercise can enhance mood and reduce anxiety.
While the exact relationship between exercise and improved mental health isn't fully understood, physical activity can alleviate symptoms of depression and anxiety, contributing to overall well-being. Exercise might also help prevent the recurrence of these symptoms.
**How Exercise Helps**
Regular exercise may ease depression and anxiety by:
- Releasing endorphins, the brain's natural mood lifters.
- Distracting you from negative thoughts, breaking the cycle of worry and anxiety.
Exercise offers numerous mental and emotional benefits, such as:
- **Boosting Confidence:** Achieving exercise goals, even minor ones, can enhance self-esteem.
- **Enhancing Social Interaction:** Physical activities provide opportunities to meet others, which can improve your mood.
- **Healthy Coping Mechanism:** Using exercise to manage depression or anxiety is a healthy alternative to negative behaviors like drinking alcohol or excessive worrying.
**Options Beyond Structured Exercise**
You don't need a formal exercise regimen to benefit. Regular physical activity, such as walking, can improve mood. Physical activity includes any movement that uses muscles and energy, from household chores to leisure activities, while exercise is planned and repetitive physical movement aimed at fitness.
Exercise can include various activities, from running and weightlifting to gardening and walking. Any activity that gets you moving can improve your mood.
You don't have to exercise all at once. Integrate small amounts of physical activity into your day, such as taking the stairs instead of the elevator or parking further away to walk more.
**Recommended Amount of Exercise**
The U.S. Department of Health and Human Services suggests at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. Even short bursts of activity, like 10 to 15 minutes throughout the day, can be beneficial.
**Getting Started and Staying Committed**
Starting and maintaining an exercise routine can be challenging. These tips can help:
- **Choose Activities You Enjoy:** Identify physical activities you like and think about when and how you can do them. Enjoyment makes it easier to stick with them.
- **Seek Professional Support:** Discuss your exercise plans with a healthcare provider for guidance and to ensure it fits into your overall treatment.
- **Set Realistic Goals:** Start small and gradually increase your activity level. Set achievable goals based on your abilities.
- **Avoid Viewing Exercise as a Chore:** Treat exercise as an essential tool for improving your mental health, similar to therapy or medication.
- **Overcome Barriers:** Identify and address what prevents you from being active. Find solutions, like exercising at home if self-conscious or partnering with a friend for motivation.
- **Prepare for Setbacks:** Acknowledge your progress, no matter how small. If you miss a day, don't give up; start again the next day.
**Consulting Your Healthcare Professional**
Before beginning a new exercise program, check with your doctor to ensure it's safe. Discuss suitable activities, intensity levels, and any health considerations. Regular exercise can greatly improve mental health, but it should complement, not replace, professional treatments like therapy or medication. If symptoms persist, seek further help from a healthcare professional.
