26 March 2005
exercise helps alleviate depression
The article describes the experiences of several people with depression who have noticed a marked improvement in their symptoms when they added exercise to their treatment plan. Me, too! I'm amazed at the difference in my energy level and how good I feel after exercising. In the past few weeks I've gotten out of the habit of exercise and I feel the difference. I'm not sliding into depression again, but I don't have the energy I had. There's a heightened sense of "feeling good" when I exercise, especially with weight training.
In the article, Matt Kushner, a clinical psychologist and associate professor of psychology at the University of Minnesota, states: "If I could pick one activity from a long list ... exercise would always be the one I would go to ... Exercise is sort of a gift that keeps on giving."
I'm going to go out on a short limb here and say that exercise is an essential part of the long-term treatment for dysthymia (as usual, the article doesn't mention dysthymia). Beating -- or staying on top of -- dysthymia requires a life plan. You need to adapt a lifestyle that helps keep you buoyed. Exercise is one of the best ways to maintain a more elevated mood. It also makes you look better, which improves self-esteem. It makes you healthier, which may help to counteract the now-known heart disease that is associated with depression. There are no negatives to exercise. Even if you are seriously overweight or have other barriers to exercise, there are ways you can get in motion without stressing your body (water exercise, gentle yoga, walking). If you are sedentary now, any motion is an improvement and will help your mood and health.
The current thinking among researchers and practicing psychologists and psychiatrists is that exercise stimulates neurotransmitters in the brain; it kicks up production of various endorphins. These help us feel better. But it isn't just mood that improves, it's an overall sense of well-being -- both mental and physical.
I get several email newsletters about various health topics and this AP story was in one of them just yesterday. I believe that things happen for a reason -- well, most things. So, by coincidence or not, the NordicTrack cx 990 elliptical trainer we ordered arrived yesterday.
We had been using a Tony Little Gazelle for the past year and a half and we felt like we needed a change. The Gazelle was -- and is -- a great way to do cardiovascular exercise indoors (and there are some fairly inexpensive models). But it's important to switch among a few different types of exercise to prevent your body from adapting. To get the full benefit of cardio (or any exercise), variety is key. So we got the NordicTrack elliptical trainer. Eric (that's my husband) and I spent about four hours last night assembling it. What a job! I'll let you know how I like it in a few days.
Of course, you've probably read many articles telling you that exercise is an important component of treatment for depression. But when you're depressed or dysthymic it's hard to motivate to actually do the exercise. It's that old Catch-22: You need experience to get the job, but you need the job to get experience.
Motivation can be elusive. You need to keep up with the main treatments for your depression or dysthymia: therapy and medication. Then, if you accomplish only one thing in a day, make it getting into motion: Take a walk -- even a short one. Don't expect overnight results, but enjoy and celebrate little successes.
There's quite a lot more I want to talk about regarding getting into motion and motivating yourself to do it. I'll have to save that for the next time. I have some neat things I've been doing and learning about and I want to share them with you because they can make a great difference in your life and the way you feel day to day (they have for me!).
Now I must get to work. There's a mountain of cardboard and plastic bags to get out to the trash. It's amazing how much packing material is used with fitness equipment!
Be well!
--Mary
