By Melissa Tennen, HealthAtoZ writer
Are you running from depression? How about walking from it? Or, for that matter, maybe even biking. You should be.
Exercising is one of the best things you can do for yourself if you are beating back the blues of clinical depression.
Why? Exercise can help enhance your mood and reduce the symptoms of depression. You can improve your chances of being well and staying well if you combine exercise with drug therapy and even psychotherapy.
Exercise activates neurotransmitters, which are chemicals that nerves in your brain use to communicate with one another. An imbalance of the neurotransmitters serotonin and norepinephrine cause depression, and exercise may help synchronize those brain chemicals.
Exercise also stimulates the production of endorphins - those feel-good chemicals in your brain. Plus, physical activity can help reduce the stress hormone cortisol, release muscle tension, and allow you to sleep better. People who are depressed tend to have high levels of stress. Also, insomnia is often a symptom of depression and can affect your quality of life. Having those things in place helps you cope better with your illness.
Good self-esteem is a key in defeating depression. One of the hallmarks of depression is disliking yourself and not appreciating your inner and outer beauty. By being active and even shedding some pounds in the process, you naturally feel better about yourself. You gain confidence and a sense of accomplishment.
If you exercise outdoors, you can appreciate the beauty of trees and flowers, your neighborhood and even that mutt across the street. Depression can silence those observations.
Exercise gives you time for yourself, time to problem-solve, and even time to coach yourself into feeling better. Tell yourself, "I am a good person. I am doing something good for myself, which will strengthen my heart, protect me from disease and give me many years of health and vitality."
Taking the first step
The very nature of depression makes being motivated to take care of yourself difficult. If you aren't feeling good about yourself or don't have the energy, you'll be less likely to want to take care of yourself, much less exercise.
Chances are, your first move will be to see a doctor for medication and maybe even find a therapist. Once you have made the decision to get help, you should also make a plan to exercise most days of the week for 30 minutes or more. Even while you are trying to find the antidepressant that is right for you, keep exercising to help deal with your emotions. Talk to your doctor about what types of exercise are best for you.
Figure out what kind of exercise you enjoy. Is it walking? Lifting weights? Whatever it is, just do it.
Don't expect perfection. If you do, you'll be setting yourself up for failure. If you don't have the energy to do your usual workout, cut it in half. Forgive yourself if you can't work out that day. Remember, exercise is part of your recovery and part of staying well.
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External Source
 | The American Psychological Association
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This article was reviewed and updated June 2007.
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