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    Home - Health & Wellness (Specialized) - Exercises for Depression: 7 Great Activities to Try
    Health & Wellness (Specialized)

    Exercises for Depression: 7 Great Activities to Try

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    Exercises for Depression: 7 Great Activities to Try
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    3. Combine Yoga With Other Treatments to Feel Even Better

    Practicing yoga is another activity that can ease symptoms of depression, with little risk of any adverse effects, according to one study.

    “Eastern traditions such as yoga have a wonderful antidepressant effect in that they improve flexibility; involve mindfulness, which breaks up repetitive negative thoughts; increase strength; make you aware of your breathing; improve balance; and contain a meditative component,” says Norman E. Rosenthal, MD, a clinical professor of psychiatry at the Georgetown University School of Medicine in Washington, DC.

    Dr. Rosenthal suggests starting with a yoga class in your area so you can be sure that you’re doing the movements and poses properly. Group yoga offers social benefits, too, Hafeez adds.

    One small, prior study found that doing 60 minutes of a yoga practice twice a week over the course of 12 weeks decreased levels of depression and anxiety and increased self-esteem among older women.

    4. Relieve Stress With Graceful Tai Chi Moves

    Like yoga, tai chi is another Eastern tradition that might help ease depression. Specifically, this slow, gentle practice may help reduce stress and relieve symptoms of depression, according to a review of research.

    Practicing tai chi in a group setting may also play a role in depression relief. “A group class can reinforce a sense of autonomy and connectedness with others. You can also develop a social support network in an exercise class that you might not form when exercising alone,” says Hafeez.

    5. Walk Regularly to Help Ease the Blues

    Simply putting one foot in front of the other may be the trick to feeling better — that’s because walking is an aerobic exercise that’s suited for almost everyone. All it takes is a pair of comfortable, supportive shoes, and you’re ready to go.

    “Practical wisdom suggests that doing something is better than doing nothing in terms of physical activity,” says Dr. Muzina. If depression has made you sedentary, start off slowly and gradually increase time and distance, he advises.

    Hafeez agrees. “If you set too high of expectations, you may self-blame and feel guilty if you don’t meet those expectations. Set expectations that are realistic, such as going on a five-minute walk,” she explains.

    6. Get a Healthy Dose of Sunlight With Outdoor Activities

    If you enjoy being outdoors, even simple activities such as gardening, throwing a ball around with your kids, or washing your car may do your mood some good. One reason may be that sunlight has been shown to facilitate increases in serotonin, a mood-supporting brain chemical. Changes in brain chemicals during the darker, colder months have been linked to some cases of seasonal affective disorder.

    “Choose whatever [outdoor activity] works for you, depending on your functioning level, energy, and preferences,” says Shoshana Bennett, PhD, a clinical psychologist based in Los Angeles.

    7. Break Out of a Funk by Bouncing

    Having a hard time finding an exercise you enjoy? One simple strategy is to bounce. Jumping on a mini trampoline, also known as a rebounder, is a fun way to work your cardiovascular system without taxing your joints.

    “You don’t need to jump, but bend your knees and bounce as quickly as you can for a few minutes,” says Dr. Bennett. “This is an easy way to oxygenate your brain and get some endorphins flowing.”

    Like other forms of aerobic exercise, bouncing on a trampoline can help your brain release serotonin as well as oxytocin (another mood-boosting brain chemical), Hafeez says.

    “The spike in neurochemicals will give the feeling of being happy and help with depression,” Hafeez says. Rebounding exercises also increase blood flow to muscles, loosen overused muscles, help you relax, and promote better sleeping patterns, Hafeez adds.

    How to Get Started With Exercise for Depression

    Psychologically, exercise is a great way to improve self-esteem and self-efficacy, as there are small goals, such as walking or running a certain distance or for a certain amount of time, that you can work toward achieving. In addition to these benefits, socially, exercise — particularly when done in a class setting or with a friend or partner — can strengthen your relationships with others.

    But for people with depression, starting an exercise routine may not be easy. “It can be more difficult for people with depression to exercise because depression can reduce energy, cause body aches, increase pain perception, and disrupt sleep, resulting in less motivation to exercise,” says Hafeez.

    Her recommendation is to start with five minutes a day of walking or any form of movement like yoga or tai chi. As you get into shape, you’ll begin to look forward to these relaxing breaks in your day and enjoy it more and more. “Five minutes of activity will become 10, 10 will become 15, etc.,” Hafeez says.

    The Takeaway

    • Ample research has shown that, while not a cure-all for depression, exercise can help reduce depressive symptoms.
    • Research suggests that activities like running and walking, as well as strength training, yoga, and tai chi, can all help to alleviate depression symptoms when practiced regularly.
    • Starting small and gradually increasing the length of time spent exercising can make getting started more manageable.



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