Can Exercise Really Improve Depression Symptoms?

Five Exercises That Work

Deciding how to exercise to do can be a challenge in itself. Some good options for beginners include:

1. Stretching: Stretching improves flexibility and range of motion by loosening tight muscles. This is a great starting point because it's low impact and will help improve your performance in other exercises.
2. Chores: You could be exercising already without even knowing it. Vacuuming or cleaning the tub involve aspects of exercise. Making these activities a priority will give you physical benefits as well as the pride associated with maintaining a clean home.
3. Aerobic – If you are looking for the best balance between high benefit and low impact, look no further than walking. Dozens of studies confirm that walking for 20 minutes four times a week has the same antidepressive influence as medications. Don’t like walking? Think biking, swimming or seek out low impact options like elliptical trainers. These exercises help with energy, stamina and reduce pain, and the repetitive movements help induce meditative states that limit depression and anxiety.

4. Circuit training – Stronger muscles don’t need to work as hard as weaker muscles, which will leave you with more energy. Start with light weights and lower repetitions while moving quickly from exercise to exercise to maintain a high heart rate.
5. Yoga – The yoga trend is perfect for someone with depression. Yoga helps build endurance and strength while improving sleep and concentration. Search for gentle yoga classes, videos or lists of poses online that seem possible for your skill level.

Conclusion

Do not make the mistake of waiting for your depression to alleviate before you try exercise. Take a lesson from physics. An object at rest tends to stay at rest while an object in motion stays in motion. Once you gain the inertia you need, you will be a less-depressed force to be reckoned with.