Yes. Exercise alone usually can't cure major depression, but it can reduce your symptoms and make you feel better. Just taking a brisk walk for 10 or 15 minutes can lift your spirits in the short term, while working out three to five days a week for at least half an hour can improve your mood even more. In fact, a study reported in the American Journal of Preventive Medicine found that people with mild to moderate depression who exercised on treadmills or stationary bikes three to five times a week reduced their depression symptoms by almost half. Results like that make it worth tying on your sneakers!

If you’re starting from square one, you may be surprised by the results. According to a report by the American Psychological Association, it may be that the less physically active you are now, the greater the psychological boost you'll get from regular exercise -- all the more reason to get your body moving.

Researchers don't fully understand all the ways exercise works to ease the symptoms of depression, but they do have some intriguing clues.

Exercise may increase the levels of chemical transmitters in your brain that promote feelings of well-being. One of those chemicals is norepinephrine, which helps your brain handle stress. Some antidepressant medicines may actually work in the same way

Exercise also encourages all of your body's systems work together: Your heart, lungs, muscles, and nervous system all pitch in. Some researchers think this gives your body a biological tune-up that makes it easier for you to handle stress. This might help explain why physically active people are less anxious and depressed than people who don't get much exercise.

Here are some other ways exercise can help ease depression:

•It releases muscle tension and helps you sleep better.

•Being physically active can increase your self-confidence and give you a sense of accomplishment.

•A fun workout helps keep your thoughts positive.

• Exercise can be a way to engage with others, whether it's joining an exercise group or just saying hello to a neighbor when you walk around the block.

When you're depressed, it often feels hard enough to get yourself off the couch, let alone out the door to the gym. Use your problem-solving skills to come up with a strategy to make yourself exercise. If you accept that exercise is good for you and can make you feel better, you just need to figure out how to overcome the natural inclination to remain sitting.

Here are some tips:

•Think about what you enjoy. Is it gardening? Walking in the woods? Shooting hoops with your kids? Exercise doesn't have to be a chore. Find an activity that appeals to you and stick to it.

•Be realistic. Don't set yourself up for failure by making unrealistic goals. Instead of saying you'll walk for 30 minutes every day, try walking for just 10 minutes today. Tomorrow try for another ten minutes. Whatever activity you choose, start with a commitment that is small and manageable.

•Identify your barriers. What’s stopping you from exercising? If you feel self-conscious exercising around others, maybe exercising to a workout video at home is better for you than joining a gym. If money is tight and you don't want to buy exercise equipment or a gym membership, get creative. For example, walking is free. So is dancing around your living room. If you are more likely to stick to a routine with a partner, enlist a friend to walk or work out with.

•Plan to deal with setbacks. If walking is your exercise of choice and it happens to rain that day, drive to the mall for your walk, or go up and down the stairs in your home. And if you miss a day, don't beat yourself up. People who are depressed tend to feel defeated and ashamed if they don't follow through on a plan. If you find yourself feeling like a failure, you can remind yourself of the positive steps you've taken so far. Don't let one setback throw you into a tailspin. Steer yourself back on course.

•Keep a record. Write down every bit of exercise on a calendar or spreadsheet. Even if it's just a walk to the corner store for milk and bread, you may be surprised at how much the little bits add up! At the top of your paper, list your reasons for exercising, including things like better health, more energy, and improved mental outlook. You’ll be reminded of your list every time you record your exercise. And when you're tempted to skip the day's exercise, the list might inspire you to keep going.

•Think of exercise as therapy. If working out seems like a burden or just another responsibility, it will be that much hard to motivate yourself. Instead, try to look at exercise the same way you view taking antidepressant medications or going to sessions with your therapist -- something you do to help you get better.

•Do an emotional check-in after you exercise. Note changes in your mood so you can tell which kinds of exercise make the most difference. If all you feel is exhausted after a run, but a long, brisk walk around the neighborhood leaves you feeling more upbeat and refreshed, forget the run and do more walking.

•If you haven't exercised for a while, check with your doctor before trying anything strenuous.

•Think about what activities you might enjoy, pick something, and set a time to start. Write it on your calendar.

•Keep your goals manageable. When you're depressed, those first, early steps are an achievement to be proud of.

Future classes:

Managing Depression 101, Part 4: What Role Does Diet Play?

Managing Depression 101, Part 5: Complementary Treatments

Nancy Montgomery is a senior editor at Consumer Health Interactive

References

First published December 18, 2009
Copyright © 2009 Consumer Health Interactive

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