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| Glory K. Singh - Masters in Applied Positive Psychology (University of Pennsylvania, USA) - Masters in counselling & Org. Psychology (Gold medalist, PU Chandigarh) |
How does exercise help depression and anxiety?
· By
releasing endorphins, the feel-good, natural cannabis-like brain chemicals
that can enhance your sense of well-being are released during and after
exercise.
·
Improved
confidence- Meeting
even small exercise goals or challenges, can increase your self-confidence.
Getting in a healthier/ desirable physical shape may also make you feel better
about yourself.
·
Exercise
can help you take a break from worries and help you can get away from the cycle of negative thoughts
that feed depression and anxiety.
·
Get
more social interaction- Exercise
and physical activity may give you the chance to meet or socialize with others.
Just exchanging a friendly smile or greeting as you walk around your
neighborhood can help your mood instead of sitting inside closed doors
·
Healthy
management- Trying
to feel better by drinking alcohol, or by dwelling on how you feel, or hoping
depression or anxiety will go away on its own can lead to worsening symptoms. Exercise
on the other hand is a healthy and positive coping strategy.
Physical activity vs exercise
Physical activity and exercise are not the
same thing, but both are beneficial to your health.
·
Physical
activity is any
activity that works your muscles and requires energy and can include work or
household or leisure activities like moving around to complete everyday house
chores.
·
Exercise is a planned, structured and repetitive
body movement done to improve or maintain physical fitness.
Certainly running, lifting weights, playing
basketball and other fitness activities that get your heart pumping can help.
But so can physical activity such as gardening, washing your car, walking
around the block or engaging in other less intense activities. Any physical
activity that gets you off the couch and moving can help improve your mood. For
example, take the stairs instead of the elevator. Park your vehicle a little farther away
from your destination so that you can get a short walk. Or, if you live close to your job, consider
biking to work.
How much is enough?
Doing 30 minutes or more of exercise a day for
three to five days a week may significantly improve depression or anxiety
symptoms. But smaller amounts of physical activity — as little as 10 to 15
minutes at a time — may also make a difference. It may take less time
exercising to improve your mood when you do more-vigorous activities, such as
running or bicycling.
How to get started —
and stay motivated?
Starting and sticking with an exercise routine
or regular physical activity can be a challenge. These steps can help:
1. When planning your routine, be specific and
set clear goals with targets- Commitment to goals is greater
when goals are specific and challenging versus easy or vague goals. This is because one can easily achieve or
redefine easy and vague goals as desired. For instance, instead of
aiming “I will get fit” start with a clear and specific goal- “I will start
with a 15-minute run on the treadmill everyday”
2. Goals should not unrealistic but challenging
- Think realistically about what you may be able to do and begin
gradually. While challenging goals are
motivating, seemingly impossible goals can be highly demotivating for the
individual. For instance, a challenging goal will be "I
will go for a 45 mins- 1 hour of morning jog every day" whereas an unrealistic goal- “I
will lose 10 kg in a month”
3. Identify what you enjoy doing- Figure out what type of physical
activities you're most likely to do and think about when and how you'd be most
likely to follow through. For instance, would you be more likely to do some
gardening in the evening, or start your day with a jog, or go for a bike ride
or play badminton with your children after school? Do what you enjoy helping
you stick with it.
4. Think of it as therapy- 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.
5. 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 or running in a local park.
6. 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.
Do I need to see my doctor?
Check with your doctor before starting a new
exercise program to make sure it's safe for you. Talk to your doctor to find
out which activities, how much exercise and what intensity level is OK for you.
Your doctor will consider any medications you take and your health conditions.
If you exercise regularly but depression or
anxiety symptoms still interfere with your daily living, see your doctor or
mental health professional. Exercise and physical activity are great ways to
ease symptoms of depression or anxiety, but they aren't a substitute for talk
therapy (psychotherapy) or medications.
exert the needed effort, and
persist until it is achieved.
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