Depression – Exercise can help!
According to statistics, depression occurs more frequently during the winter months. Darkness, combined with worse weather conditions – all of this promotes low moods and depression. A number of studies and investigations now show: Exercise can have a mood-boosting effect, helping prevent a persistent low mood from developing into depression in the first place, and significantly reducing symptoms in diagnosed depression.
Diagnosis of depression: Lack of motivation and inner emptiness
Depression is a serious illness. At first, the person affected probably won't even realize where things are heading. They become irritable more easily, feel overwhelmed, experience excessive anxiety, and have trouble concentrating. Sleep disturbances may occur more frequently, they stop paying attention to a healthy diet, and they become increasingly indifferent to many things. Ultimately, it leads to a noticeable lack of motivation and drive. People suffering from depression withdraw more and more, isolate themselves from their social environment, and stop engaging in activities. Anyone caught in full-blown depression won't easily break free on their own. That's when professional help in the form of psychotherapy or behavioral therapy is required. Additionally, antidepressants are prescribed as medical treatment. This is generally an effective way to treat depression.
Can exercise banish depression?
In recent years, physical activity and exercise have increasingly become the focus of scientists, researchers, and doctors. Numerous studies and investigations now show that physical activity and moderate or challenging sports training have positive effects on depressed patients. Exercise even works just as well as an antidepressant medication. This is the result of a comprehensive analysis of all known studies on the topic. Physical activity increases the body's production of the happiness hormone endorphin. Serotonin, a mood hormone, is also released. As is the neurotransmitter norepinephrine. Scientists say that anyone who exercises three times a week for a month for three-quarters of an hour shows a clear antidepressant effect. A study conducted over four years by the psychology department at UT Southwestern Medical Center, in collaboration with the Cooper Institute in Dallas, even concludes that moderate to intense physical activity has the same effect as a second medication for depression.
Exercise for depression – Studies vs. reality
However, study participants naturally have an external stimulus as a prerequisite. They are actively asked if they want to participate in the study. A person suffering from depression in a normal everyday environment has to bring themselves to do it on their own – and that is precisely where the problem lies. The daily life of a depressed person is characterized by a lack of motivation and listlessness. So what can be done to motivate yourself to exercise anyway?
First of all, it can help to have someone in your circle of friends who joins in and motivates you to keep that scheduled workout date. Joining a group of like-minded people can make a lot of sense. You could arrange a run with close friends or acquaintances, or even join other people who are coping with depression. These days, there are even running groups specifically for people with depression. A quick search online might already help you find like-minded people in your area.
Which type of exercise is helpful for depression
There is no single exercise that acts as a cure-all for depression. However, there are a few recommendations that can make choosing the right exercise and setting up the conditions a bit easier for you:
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Even moderate physical activity leads to significant positive effects. Therefore, it is better to exercise regularly and not overexert yourself.
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Running, (forest) hikes, and yoga are considered particularly effective for depression: They don't overexert you as quickly, regulate your breathing in a meditative way, and thus reduce anxiety and stress in your body.
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Work out with friends or like-minded people: Social interaction is good for both body and soul.
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Always choose a sport that balances your everyday life or work. If you usually do heavy physical labor or are under continuous stress, choose calming and balancing sports such as yoga, Qi Gong, or Pilates. If you spend all day sitting at a desk doing rather monotonous or sedentary work, choose a sport to compensate that challenges you and gives you a good workout. Kickboxing, Functional Fitness, or CrossFit are examples of demanding sports. The type of training always depends individually on the person concerned.
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Consult with your treating doctor.
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Support your athletic activities and eat healthy foods that also support serotonin production through the L-tryptophan they contain: This amino acid is found in nuts, salmon, eggs, oatmeal, legumes, or unsweetened cocoa powder, for example.
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Go out into the fresh air for your workout: Sports that can be done outdoors in the fresh air are particularly recommended for people suffering from depression. Jogging, walking, swimming a few laps in an outdoor pool, or simply taking a walk in the woods on a sunny day are ideal for this. The main thing is that it does you good and motivates you to keep going and stay on track.
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If scheduling workouts with others puts too much pressure on you and you prefer to train alone, training equipment for a small home gym is ideal: Buy yourself a good rowing machine, or perhaps you also have room for a treadmill or a cross trainer at home?
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Get swept away during your workout by playing your favorite music to keep you motivated and driven.
Exercise and physical activity in general are truly effective allies in fighting your depression. Anything that reduces your reliance on medication while having such positive effects on body and mind—like moderate exercise—is great. Regular endurance training can even be just as effective as medication or therapy. Nevertheless, a combination of medication and exercise is often the best option—be sure to discuss this with your treating physician.
