Break a Sweat for Depression Relief

Discussion in 'General Discussions' started by missfit, Dec 27, 2019.

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missfit

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Dec 27, 2019
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When it comes to workouts that fight depression, aerobic and cardio exercises have the edge. To date, the strongest evidence seems to support aerobic exercise. While the correct “dose” of depression-fighting exercise is up for debate, some experts recommend 20 to 30 minutes most days of the week. A recent review of numerous scientific studies found no association between the intensity level of the exercise and its emotional benefit — so simply moving more is a great start.
Boost your strength, boost your happiness? A recent study of 45 stroke survivors with depression found that a 10-week strength training program helped reduced symptoms of depression (among numerous other benefits). Strength training is about mastery and control. It requires full attention and concentration. More importantly, people can see the results, the outline of the muscles forming, from dedication and training.
In a study of 65 women with depression and anxiety, the 34 women who took a yoga class twice a week for two months showed a significant decrease in depression and anxiety symptoms, compared to the 31 women who were not in the class. Eastern traditions such as yoga have a wonderful antidepressant effect in that they improve flexibility; involve mindfulness, which breaks up repetitive negative thoughts; increase strength; make you aware of your breathing; improve balance; and contain a meditative component.
Simply putting one foot in front of the other may be the trick to feeling better — that’s because walking is an aerobic exercise that’s suited for almost everyone. All it takes is a pair of comfortable, supportive shoes, and you’re ready to go. Practical wisdom suggests that doing something is better than doing nothing in terms of physical activity.
If you enjoy being outdoors, even simple activities such as gardening, throwing a ball around with your kids, or washing your car may do you some good. That’s because a healthy dose of sunlight has been shown to boost mood, likely due to the fact that sunshine stimulates our serotonin levels (drops in serotonin during the darker, colder months have been linked to seasonal affective disorder, or SAD).
Want something super-simple to break you out of a funk — at least temporarily? Be bouncy! You don’t need to jump, but bend your knees and bounce as quickly as you can for a few minutes. This is an easy way to oxygenate your brain and get some endorphins flowing.