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I know that it is not easy to get motivated, but if you think about it. Exercise is better than taking medication and can make a big difference.

Exercise helps prevent and improve several health problems, including high blood pressure, diabetes and arthritis.

The links between depression, physical activity and exercise are not entirely clear, but exercise and other forms of physical activity can alleviate symptoms of depression or anxiety and make you feel better. Exercise can help to prevent depression and anxiety from coming back when you feel better.

Regular exercise can help relieve depression and anxiety by:anxiety

Release of endorphins (a chemical naturally, released in the brain) to feel good, and other natural brain chemicals that can improve your sense of well-being.

Help you put worries aside and move away from the cycle of negative thoughts that fuel depression and anxiety.

Regular exercise can help you to:

Gain confidence by meeting your exercise goals or challenges, even small ones, can increase your self-confidence. Staying in shape can also make you feel better about how you look.

Get more social interaction.

Exercise and physical activity can give you the opportunity to meet or socialize with others. Just exchanging a smile or a friendly greeting as you walk through the neighborhood can help improve your mood.

Doing something positive to control depression or anxiety is a healthy coping strategy.

Warning.

Trying to feel better by drinking alcohol, thinking about how you feel, or waiting for depression or anxiety to disappear on your own can make your symptoms worse.

How much exercise?

Doing 30 minutes or more of exercise a day for three to five days a week can significantly improve symptoms of depression or anxiety.

However, small amounts of physical activity, 10 to 15 minutes at a time, can make a difference.

It may take less time to exercise to improve your mood when performing more vigorous activities, such as running or cycling.

The mental health benefits of exercise and physical activity can only last if they are maintained over the long term, another good reason to focus on finding activities that you enjoy.

How do I start and get motivated?

Starting and following an exercise routine or regular physical activity can be challenging.

These steps can help:

Identify what you like to do. Find out what kind of physical activities you are most likely to do and think about when and how you are likely to do it.

For example, would you be more likely to do gardening in the afternoon, start the day with a run, ride a bike, or play basketball with your kids after school? Do what you like to help you accomplish it.

Set reasonable goals. Your mission doesn’t have to be walk for an hour, five days a week. Think realistically about what you can do and start gradually. Adapt your plan to your own needs and skills, rather than setting unrealistic guidelines that are unlikely to be meet.

Walking.walking-moderate-exercise

The simple act of putting one foot in front of the other may be the trick to feeling better, that is 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.

We all know that doing something is better than doing nothing in terms of physical activity. Depression can make you sedentary, it is better to start slowly and gradually increase time and distance.

Gardening.gardening-moderate-exercise

If you like being outdoors, even simple activities like gardening, playing ball with your kids or washing your car can be helpful. This is because a healthy dose of sunlight has been shown to improve mood, probably due to the fact that sunlight stimulates our serotonin levels (Serotonin drops during the darkest and coldest months. Have been linked to seasonal affective disorder or SAD).

Simply moving your body in or out is exercise. Choose what works for you, depending on your level of operation, energy and preferences.

Running.running-flat-belly

There is a reason why you have heard repeatedly that running is one of the best exercises for your health: it can burn calories, reduce your appetite and reduce the risk of heart disease. Running just five minutes a day can even help you live longer, according to research.

But it has also been shown to improve mood in several ways. Running causes lasting changes in our neurotransmitter’s serotonin and norepinephrine, during and after exercise. What’s more, repetitive running movements seem to have a meditative effect on the brain.

The mental benefits of exercise can be extremely beneficial for people who suffer from depression.

In a 2006 review published in the Journal of Psychiatry & Neuroscience, the researchers found evidence that exercise can work similarly to antidepressants, relieving major depressive disorders, promoting the growth of new neurons in the brain.

Also running can make sleep easier at night, which benefits your overall mental health, improving memory, reducing stress levels and protecting you from depression.

Yoga.moderate-exercise

One study found that all study participants who took yoga classes experienced significant reductions in depression, anger, anxiety and neurotic symptoms. The results led the researcher to recommend yoga as a complementary treatment for depression.

Other researchers conducted a review of trials that examined the effects of yoga on anxiety and stress.

In 25 of the 35 studies, individuals experienced a significant decrease in symptoms of stress and anxiety after starting yoga.

The best thing about yoga is that, in addition to stretching and strengthening the core, there is a great focus on breathing, which helps to slow down and calm the mind.

Experts believe that yoga’s approach to breathing is especially beneficial for your mental health, because it is difficult to be anxious when you breathe deeply. To take advantage of deep breathing in and out of yoga class.

I know how hard it is to get out of depression, because I was there. Try to reach out to family and friends, they will help you.

I hope you enjoyed this article and if you have any questions or want to leave your own personal comments. Please leave it in the comment box below.

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Recommended Reading: 

How to live longer – without starving yourself

Youth and Long Life – Oriental Exercise

 

Disclaimer: I am not a doctor or a dietician. The information I provide is based on my personal experience, and scientific studies. Any recommendations I may make about weight training, nutrition, supplements or lifestyle, or information provided to you through email or on this website should be discussed between you and your doctor because working out involves risks. The information you receive in our emails, programs, services and products do not take the place of professional medical advice.

Comments (8)

  1. Reply

    Really enjoyed reading this Thost and it has motivated and reminded me how great I felt whilst doing exercise and how it lifts my mood.

  2. Reply

    These are practical guidelines to help with overcoming depression. Thank you for writing this article because so many people today struggle with this disease and don’t know where to turn. Your article has the ability to help so many people overcome their battle with depression.

  3. Reply

    Great article, I have noticed that when I exercise I feel better. For example, I work at home. So, when there’s a stressful problem associated with the job, I will take a sprint across the street in the park.
    Typically, I’ll calm down and have better energy for the remainder of the day.

  4. ANN

    Reply

    First of all, i really like that your content is easy to understand and to navigate. Personally, i work from home and am also a mom and i have no time to go to the gym, but i started looking for videos online and started doing my exercise at home. Ever since i started taking an hour of my day for exercise, i realized that i am more refreshed and am not as stressed as i was before. Thank you for the information.

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