If you're feeling blue or anxious, there's some good news: stress and chronic depression can be reduced with regular exercises. Even 15 to 20 minutes a day of physical activity such as jogging, running, swimming and other aerobic exercise can decrease levels of stress and depression. Exercise also relieves anxiety, pre-menstrual syndrome and nervousness. Regular exercise will help generate a good mood and improve overall physical and mental health.
Running Helps the Brain Cope with Stress
Running is an aerobic exercise that can be done anywhere and by individuals of any fitness level. The term "runner’s high" refers to the cheerful or even euphoric feeling after a long run. According to the American Psychological Association, exercise such as running may boost levels of the chemical neurotransmitter norepinephrine which helps the brain cope with stress.
Aerobic Exercise Improves Mood
Aerobic activities such as kickboxing are high intensity exercises that improve mood and help to eliminate chronic depression. As outlined in a study published in the journal Exercise and Sports Science Reviews, regular, strenuous physical activity increases neuromodulators such as epinephrine and norepinephrine that boost hormones to promote feelings of happiness and help protect the brain from stress. A kickboxing class can help to motivate regular physical activity and make working out a fun social event.
Weight Bearing Exercises Improve Depression
The American Psychological Association advises that the important factor is that physical activity be regular; it does not matter how long you spend exercising. Therefore it is important to get some strenuous exercise once or twice a day. According to author and depression and exercise researcher, Kenneth H. Cooper M.D., weight bearing exercises can help depression. Exercising by lifting light weights or using a weight bench can improve mood and promote a feeling of well-being. Cooper recommends exercising with light hands weights in repetitions of ten twice a day.
Yoga Poses Help Relieve Tension
Though yoga can be less strenuous and slower paced than aerobic exercises, it can also help to decrease depression, anxiety and stress because it promotes relaxing, stretching movements that require focus and concentration. This form of exercise combines physical activity with meditation and stillness for help to relax and recharge.
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References:
- American Psychological Association: Exercise fuels the brains stress buffers (Accessed April 10, 2010)
- American Psychological Association: If you do just one thing, make it exercise (Accessed April 10, 2010)
Noreen Kassem - Noreen Kassem is a hospital doctor based in London, UK. She has extensive experience in clinical research and an undergraduate honors ...
