Depression and anxiety symptoms are often ameliorated by exercise. Here are some practical tips to get started and stay motivated.
Exercise often seems like the last thing you want to do when you're struggling with depression or anxiety, but exercise can change the world if you are motivated.
Exercise helps prevent and improve many health problems, including high blood pressure, diabetes, and arthritis. Studies on depression, anxiety and workout shows that the psychological and physical benefits of exercise can improve one's mood and also help reduce anxiety. Although it's not fully understood, exercise and other physical activities can certainly reduce symptoms of depression and anxiety and make you feel better. Exercise can also help prevent depression and anxiety from returning even after you feel better.
How does exercise help with depression and anxiety?
Regular exercise can help fight depression and anxiety by
Releasing feel-good endorphins, natural brain chemicals similar to cannabis (endocannabinoids), and other natural brain chemicals that boost feelings of well-being.
Taking your mind off worries so you can get away from the cycle of negative thoughts that feed depression and anxiety
Regular exercise also has many psychological and emotional benefits. It can help you:
Gain confidence. Achieving exercise goals and challenges, even small ones, can boost your confidence level, making you feel better about yourself
Get more social interaction. Exercise and physical activity provide opportunities to meet and interact with other people. Just exchanging a friendly smile or greeting while walking in your neighbourhood can make your mood much better.
Coping in a healthier way. Doing positive things to deal with depression and anxiety is a healthy coping strategy. Trying to make yourself feel better by drinking alcohol or any other negative means will only worsen the state of your mental health.
Is a structured exercise program the only option?
Some studies have shown that physical activity, such as regular walking, not necessary a structured exercise program can help improve mood. Physical activity and exercise are not the same, but both are equally beneficial for your health. The most important thing is to get started.
When you hear the word “exercise,” you might think of running countless laps on the machines in the gym. But exercise includes a wide range of activities that increases your activity level and make you feel better.
Sure, heart-pounding fitness activities like running, weightlifting, and basketball can help. But other physical activities such as gardening, washing the car, walking around the block, or other less strenuous activities can also help you to improve your mental state.
You don't have to do all the exercises and other physical activities at once. Expand your exercise ideas and find ways to add small amounts of physical activity throughout your day. For example, take the stairs instead of the elevator or park your car a little further from work and take a short walk. Or, if you live close to your workplace, consider cycling to work.
How much workout is enough?
Exercising for at least 30 minutes a day, three to five days a week, significantly improves symptoms of depression and anxiety. Nevertheless, smaller amounts of physical activity (just 10-15 minutes at a time) can make a difference too. More importantly, healing is a process, therefore, the only way to improve your mental state is to be consistent and focus on the long-term.
How do I get started?
Identify what you enjoy doing. Figure out what types of physical activity you are most likely to do and think about how you are most likely to continue. For example, if you love jogging, start by planning a jog, or if you enjoy gardening, then plan a routine when you spend some time every single day working in your garden. The KEY to this is to enjoy what you love the most so that you can be consistent in doing it.
Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do and begin gradually. Tailor your plan to your own needs and abilities rather than setting unrealistic guidelines that you're unlikely to meet.
Don't think of exercise or physical activity as a chore. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise or physical activity schedule the same way you look at your therapy sessions or medication — as one of the tools to help you get better.
Analyze your barriers. Figure out what's stopping you from being physically active or exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with or who enjoys the same physical activities that you do. If you don't have money to spend on exercise gear, do something that's cost-free, such as regular walking. If you think about what's stopping you from being physically active or exercising, you can probably find an alternative solution.
Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you can't maintain an exercise routine and might as well quit. Just try again the next day. Stick with it.
To summarise my points above, what is the KEY to relieve the symptoms of depression and anxiety is to start planning an activity, better if it is something that you enjoy doing, or perhaps something you could do with your family, friends and loved ones.
Consistency and Persistency is important in the healing process, nothing comes overnight and I'll like to encourage all my readers to start on something, tell me how you feel about it. I believe with time, nothing is impossible! Have a happy Mid-week!
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