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 Exercise, the type that strengthens muscles or raises heart rate and a sweat, may significantly reduce the effects of depression. Interestingly, people with depression tend to have lower fitness levels than those who do not have depression. Exercise is known to increase endorphins or ‘feel good’ hormones in most people, and it has a number of benefits for people who have depression.
How does it help?
Exercise may increase the levels of the brain hormones known to be lower in people with depression and an increase in body temperature may have an antidepressant effect. Exercise is a good distraction from everyday stressors, increases or has potential to increase social interaction and may help regain control.
There have been a number of research studies carried out on the effects of exercise on elderly people with depression and these have shown very positive results. One such study showed that while antidepressants were fairly quick at improving symptoms of depression, after 16 weeks of treatment, exercise was equally as effective as antidepressants in reducing depression in patients suffering major depressive disorder.
Overcoming Amotivation
One of the most challenging aspects of depression is a general lack of motivation. The sense of physical inertia can make it very difficult to do even simple tasks, much less get out and do regular exercise.
To overcome the physical inertia, people with depression may need to be assisted by a supportive friend or partner, or to participate in a structured program as an incentive to exercise on a regular basis. A brisk walk once a day is a great place to start.
Garry MacDonald, who is on the board of the National Depression Institute, says that exercise was one of the best things he did during the worst of his depression. Every morning, whether he felt like it or not and he rarely felt like it, he would make himself get up and go for a brisk walk for half an hour. About 20 minutes into the walk he would start to feel much better than when he first started.
Be careful…
... not to overdo it! Some people will throw themselves into a new program with a degree of impatience and high expectations. Start small and set realistic goals - walking around the block or to the end of the street and back once a day can be a great first step. Overdoing exercise (or exercising beyond your individual capacity), lack of rest and recovery time and strain or injury may result in fatigue, muscle pain and feelings of frustration or incompetence. If you are unsure, a local physical trainer or instructor may be able to provide some direction.
References:
Australian National University
Better Health Channel
The association between physical activity and depression in older depressed adults.
Journal of Aging & Physical Activity 7(1):55-61
James A Blumenthal
1999
Exercise: The Nature Fix
Musculoskeletal Medicine Au
Richard Harvey
1995
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