If you’ve been feeling depressed lately, you aren’t alone. According to the World Health Organization, major depressive disorder affects roughly 350 million people worldwide—that’s about 4 percent of the world’s population over the age of 18! But if your life has been feeling uncharacteristically dark lately, there are things you can do about it.
Exercise can help you get over depression and even keep it from coming back in the future. Plus, exercise is good for your physical and mental health in other ways too!
The Benefits Of Exercise
Exercise has been shown to increase energy, aid in weight loss, and help improve mental health. When you exercise, endorphins are released into your bloodstream. These hormones give you a natural high that can make you feel happier and less stressed. Plus, exercise helps improve your self-esteem because it makes you feel like you are achieving something and making progress in life.
It also gives you an activity that is just for yourself. Exercise can be difficult at first but it gets easier with time and practice. To find the right kind of exercise for you, start by looking up different types of exercises on Google or taking a walk around your neighborhood while thinking about what interests you most or what would be easiest for you to start doing now.
If you’re not sure where to begin, research local gyms near you or talk to someone who may know more about exercise, such as a personal trainer or fitness expert. You could also ask people in your gym what they enjoy doing there! Once you have figured out which type of exercise best suits your needs and preferences, set goals for yourself and stick with them.
There’s no shame in starting small if exercising feels too overwhelming; even if all you do is go for short walks every day or do 10 push-ups each morning, these small changes will add up over time! You might even want to get a workout buddy so that you have someone else counting on you to show up for workouts. Working out doesn’t have to take a lot of time either.
Even 15 minutes per day adds up and will eventually lead to better moods and an overall healthier lifestyle. Remember that when you work hard physically, you need to give your body the food it needs to recover from all of those hours spent at the gym! Eating healthy foods can help your body recover faster after exercise. Try incorporating healthy fruits, vegetables, protein, whole grains and fat into your diet for maximum results.
How To Start Exercising When You’re Depressed
If you’re having a hard time getting out of bed or finding motivation, it may seem like exercise would just be one more thing on your to do list. However, exercise may be the best way to get over depression. Not only does it help relieve stress, but working out can also boost serotonin levels and improve mood.
Exercise has even been shown to be as effective in treating mild or moderate depression as antidepressants, so why not give it a try? The first step is to figure out what type of exercise will work for you: aerobic exercises such as running, biking, swimming; strength training such as lifting weights; resistance training such as yoga or Pilates; or stretching.
You may want to start with just 5 minutes a day, three days per week with each workout focusing on different body parts. Build up slowly if needed! The next step is figuring out when and where to exercise. Is there a gym near where you live that offers group classes at times that work with your schedule? Do you have access to trails where running could be an option?
Or perhaps you prefer exercising at home – either by yourself or with a partner? In any case, being clear about how and where you’ll find the time to exercise can go a long way toward starting your routine. Finally, make sure that you choose activities that are pleasurable so they don’t become yet another source of frustration. Whether it’s cycling, hiking, climbing, yoga…find something that feels good.
The Different Types Of Exercises That Can Help
There are many types of exercises that can help with depression. Exercise has been shown to decrease symptoms of depression, anxiety, and stress, increase energy levels and improve sleep quality. There are various types of exercise you can do and find enjoyable. The most popular forms are yoga, walking, running, swimming, biking, or even strength training at the gym.
Some other benefits of exercise are improved brain function, better balance, improved mood, and reduction in chronic pain. All these benefits have a positive effect on your body’s overall health and well-being. It’s important to note that it might take some time before you feel better after exercising; however, it will get better as time goes by!
Remember not to focus solely on just the exercise when trying to figure out how to combat your depression. You also need to address any underlying causes such as social isolation, boredom, lack of self-esteem, etc. Other things you can focus on: Try looking for ways for self-care like cooking a healthy meal for yourself and practicing meditation if that is something you enjoy doing.
Why Exercise Is The Best Way To Get Over Depression
The best way to get over depression may be as simple as getting up and moving. While it might sound too good to be true, there are numerous studies that show exercise can be an effective treatment for depression. According to one study, people who exercised regularly showed a significant decrease in symptoms of depression within just 2 weeks.
Exercise also has other benefits, such as reduced stress levels and increased energy levels – both of which can help with fighting depression. Another great benefit of exercise is that it can improve sleep quality because it releases chemicals in the brain that promote relaxation and restfulness.
In fact, a study found that those who exercised regularly were able to fall asleep faster and had more hours of sleep each night than those who didn’t exercise at all! With so many mental and physical health benefits, there’s no better time to start than now. Here are some tips on how to begin:
- Start by doing something active every day – even if it’s only for 10 minutes. Increase your activity time gradually so your body gets used to the change.
- Find a workout routine that you enjoy doing or find easy enough that you won’t get frustrated and quit after a few days or weeks (this will make you want to do it longer). What matters most is consistency and dedication—not perfection!
- Create an environment where you feel comfortable exercising—whether it’s with music or at home or outside; whatever works for you will work! Remember that any movement counts towards your daily goal, whether it’s walking to the store instead of driving, parking farther away from where you’re going, or taking the stairs instead of the elevator. You’ll see and feel results in no time! Check out these exercises to incorporate into your routine for a quick pick-me-up:
- Walk briskly outdoors or on the treadmill – this gives you fresh air while challenging different muscle groups, releasing endorphins and increasing serotonin levels. – Take yoga classes to de-stress while building muscle and flexibility.
- Keep track of what you eat and drink; excess sugar intake can lead to depressive symptoms such as anxiety, irritability, fatigue, difficulty concentrating, apathy and more. Try eliminating soda and alcohol during this time frame until you notice an improvement in mood.
Depression can be debilitating, but it doesn’t have to be. Exercise offers a variety of benefits for those struggling with depression and other mental health conditions. It can help improve mood and reduce stress, as well as provide an outlet for pent-up aggression or frustration. It also provides endorphins that enhance mood, support weight loss, and serve as natural painkillers.
And getting outside – even just taking a brisk walk – has been shown to improve mood and combat feelings of isolation by reconnecting you with your surroundings. Depression affects more than one in ten adults each year in the United States, so if you struggle with it yourself or know someone who does, remember that exercise isn’t just good for your body; it’s good for your mind too!