Did you know that 1 in 10 Americans take antidepressant medication?
I am not surprised to hear that statistic because so many of us have become accustomed
to reaching for a pill to cure what ails us.
We often see it as a quick fix, but is it really the best option to lift your mood?
Are antidepressants the most effective way to treat the blues?
Fortunately we have options.
There are other more natural ways to handle moods or mild depression:
– Regular exercise can improve mood in people with mild to moderate depression
– Exercise can also help treat severe depression
But don’t just take my word for it, research confirms this.
Exercise vs Antidepressants: Which Worked Better
In one research study of people suffering from depression, participants were divided
into 3 groups:
1. Aerobic exercise
2. Antidepressant medication
3. Aerobic Exercise + Antidepressant medication
The Results:
-After 16 weeks, 65% of people in all 3 groups no longer had major depression.
-Exercise and antidepressant results were essentially the same.
-When researchers followed up with participants, they found that the effects of exercise lasted
longer than those of antidepressants.
How Exercise Helps Relieve Depression
-Exercise enhances the action of endorphins
-Endorphins improve natural immunity
-They reduce the perception of pain
-They may also serve to improve mood
-Another theory is that exercise stimulates the neurotransmitter norepinephrine, which may directly
improve mood
-Besides lifting your mood, exercise:
–Lowers blood pressure
–Protects against heart disease and cancer
–Boosts self esteem
Get Moving to Beat the Blues!
Get a Runner’s High
-When it comes to fighting depression, aerobic exercises have the edge
20-30 minutes most days a week
-Intensity level doesn’t matter, just get moving!
-When you cross a threshold while running, you get “runners high”
-A release of endorphins
-Endorphins are the body’s natural morphine
-Produce joy and decrease pain levels
Boost Strength to Boost Your Mood
A study of 45 stroke survivors with depression found that a 10-week strength training program
helped reduced symptoms of depression
Strength training benefits included:
-A feeling of mastery and control
-Visible results
-Focus
-The positive effects of inhaling and exhaling
Rock Some Yoga
-Improves flexibility
-Involves mindfulness which breaks up repetitive negative thoughts
-Improves balance
-Is meditative
-In a study of 65 women with depression:
34 women who took a yoga class twice a week for two months showed a significant decrease
in depression compared to the 31 women who were not in the class
Take a Walk in the Sun
-Simply walking has numerous benefits
-In one study, walking fast for about 35 minutes a day five times has a significant influence on mild
to moderate depression symptoms
-Just getting outside can boost mood
-Sunshine stimulates our serotonin levels
-Many researchers believe that an imbalance in serotonin levels may influence mood in a way
that leads to depression.
-Benefits of walking include:
–Lowers disease risk
–Strengthens heart
–Gives you energy
Come On, Get Up & Get Happy!
I can vouch for the power of movement to lift my moods!
Whenever I am feeling down, a brisk walk in the fresh air and sunshine has worked wonders
for me.
Of course, this post is not to be taken as medical advice.
Consult with a medical professional if you are suffering from symptoms of depression.
What about you?
When you’re feeling blue, what has worked for you?
Share your thoughts and experiences with us.
Source: BestCounselingDegrees.net
“Shared at Thank Your Body Thursday”
Exercise is my perker!!!! If I didn’t work out every day, OH MY I would not be the person I am today, THAT’S FOR SURE!!! THANK GOODNESS FOR IT! However, lately I have been a little down, but I know if I didn’t work out at all, YIKES – you wouldn’t want to be around me!
I totally agree. Exercise is a great way to level out my moods when I am blue or anxious. I like the infographic, but it’s all clear, readable and do-able.
Hi Karen,
It’s amazing how effective it can be! I hope more mental health programs are incorporating exercise, fresh air and sunshine into their protocols! Thanks for sharing your thoughts. I appreciate it!
Love this! Another great reason to exercise regularly 🙂 #wowlinkup
Exercise is a great fun and free way to start! The diagnosis of depression is often first made by someone’s Primary Care Physician (PCP). Brisk exercise such as walking 30 minutes a day a minimum of 5 times a week is now a standard recommendation from the Academy of Family Physicians. If you think you have signs and symptoms of depression do include your PCP in treatment process because every case of depression does not require the intervention of a mental health specialist
Great post! Exercising forces me to set a schedule which also helps everything fall into place!
I love this! I don’t have any depression problems but I think part of that may be because I work out. I know I love getting the runner’s high. #wowlinkup
There is something to be said for moving and how it helps one’s mood. I have gotten up in a funk, dragged myself to the gym or to a run and felt majorly better afterwards (only took an hour and some effort) so I can vouch that exercise or activity definitely WORKS!!!! Thanks as always for participating in our weekly Workout Wednesday Link Ups! #wowlinkup
I agree aerobic exercise can help with depression. The only thing I’m finding out after being in the industry for many years, there are some that never experience the “runner’s high”. I have had clients tell me they have never experienced that feeling and I find those clients don’t and can’t maintain a regular workout routine.
If I don’t workout I can be a crab and a half! Definitely agree with all the stats you’ve shared 🙂 Visiting from the #wowlinkup.
I used to be a pill-popper – it never really helped the depression. One day I was sick of taking the pills and stopped taking them and started to eat healthier and exercise. I work out about 30-60 minutes 6 days a week and feel great =) It give me energy, helps me sleep better and make me feel better. Love it!
Great reminders. MOVEMENT definitely is the best medicine when it comes to my own bouts of the blues!
I was (until very recently) on anti-depressant and anti-anxiety medication. I don’t feel bad about medicating because my family went through a terrifying ordeal due Hurricane Sandy and I suffered from PTSD as well as severe anxiety and depression. Since I started eating a plant based diet about 2 months ago I have been able to stop taking all my meds but my thyroid medication (so far…) and I feel great. Drugs do have their place for severe cases, but exercise and even diet contribute so much more to how we are feeling!
Hi Jen,
I am so happy that you shared your experience with me. I am delighted that changing to a plant-based diet improved your health so significantly! Thank you so much for sharing your thoughts with me. I appreciate it.