BCT Medical Associates

Use Exercise to Help Depression

Feeling down can often make the idea of exercising seem daunting, but incorporating physical activity into your routine can be a powerful antidote to depression. From simple walks to engaging in strength training, various forms of exercise not only release endorphins—those feel-good chemicals in the brain—but also provide a sense of accomplishment and connection to the world around you.

Start Slow

It may be the last thing you want to do when you’re feeling down, but exercise releases feel-good chemicals in your brain and can help ease depression symptoms. You don’t have to do too much, maybe just go for a short walk. If you can push yourself to do it a few days in a row, you may not need as much of a push the following day.

Walk or Run

You don’t have to run a marathon or be a speed demon. You don’t even have to run. Start with walking, and you can decide if you want to go faster as you get stronger. It’s not just the exercise that helps — the great outdoors can lift your mood, too.

Yoga

The fixed and moving poses of this meditative form of exercise can make you stronger and more flexible. That can give you energy and a sense of well-being. The breath control involved in yoga also can calm your emotions. You can look for videos online, but a class gets you out into the world and around other people. Namaste!

Garden

Touching soil may boost a key brain chemical called serotonin, and that can help lift depression. You’ll also be active and outside. If you don’t have a patch of dirt of your own, call a local community garden to see if you could work a plot there.

Tennis

It’s good exercise and a great opportunity to let out some emotion without talking about your feelings. You can just hit the ball against a wall, but if you want it to come back across a net, you’ll need someone on the other side. That’s a chance to socialize. And if you commit to a time with someone else, you’re more likely to stick to it.

Exercise at Work

If you need a distraction to get your mind off negative thoughts, take a few minutes and step away from your desk. Find a quiet place and do some stretching, or go up and down a flight of stairs — anything that gets you moving can boost your mood.

Swim

It’s a great, whole-body workout, and some people find the water helps calm them. It doesn’t have to take a huge chunk out of your day: Just 30 minutes of exercise 3 to 5 times a week may be all you need.

Bike

You can get good exercise on a stationary one, but hitting the bike path is a great way to take in the world around you. You don’t need anything fancy — any two-wheeler will do. Ride it to the store, the coffee shop, or your friend’s house. Just make sure to get it checked by a mechanic first, and don’t forget to wear a helmet.

Strength Training

You use weights, machines, or your own body resistance (like with pushups) to build strength, muscle mass, and flexibility. A simple set of hand weights will work, or even just the floor. The workout isn’t the only thing that improves your mood — a sense of accomplishment and better body image can help, too.

Walk Your Dog

Fido can help ease your stress, and he may be just the motivator you need. Grab a leash and maybe a Frisbee and get out there. The fresh air won’t hurt, either.

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