The History of Depression and How Exercise Can Help Fight It
Depression has been a recognized mental health disorder for centuries, with evidence of people experiencing symptoms dating back to ancient Greek and Roman times. However, it wasn’t until the late 1800s that depression was officially recognized as a medical condition. Since then, our understanding of depression has continued to evolve, and we have developed numerous treatments and therapies to help people manage and overcome the condition.
One treatment that has gained a lot of attention in recent years is the use of exercise as a way to combat depression. Studies have shown that regular physical activity can be just as effective as medication in reducing symptoms of depression. In fact, exercise has been found to be so beneficial for mental health that the World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity physical activity per week for adults.
So what is it about exercise that makes it so effective in combating depression? There are several theories. First, exercise releases endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. Exercise can also stimulate the production of other brain chemicals, such as dopamine and serotonin, which play a role in regulating mood.
In addition to the chemical changes that occur in the brain, exercise also has a number of other benefits for people with depression. It can help reduce feelings of stress and anxiety, improve sleep, and increase self-esteem. Exercise can also provide a sense of accomplishment and purpose, which can be particularly helpful for people who are feeling down.
So if you or someone you know is struggling with depression, consider adding exercise to your treatment plan. It may take some time to see results, but the benefits of regular physical activity for both physical and mental health are well worth it. Whether it’s taking a walk, joining a gym, or participating in a team sport, there are plenty of ways to incorporate exercise into your routine. And who knows, it might just be the missing piece you need to start feeling better.
Here is an exercise plan for gym-goers who are struggling with depression:
Start small and gradually increase intensity and duration. Begin with just a few minutes of low-impact activities such as walking or stationary biking. As you start to feel more comfortable and energized, gradually increase the length and intensity of your workouts.
Focus on activities that you enjoy. If you hate running, don’t force yourself to do it. Instead, try activities that bring you joy, such as dancing, swimming, or yoga.
Find a workout buddy. Having a supportive friend or family member to exercise with can provide motivation and accountability. Plus, it’s always more fun to work out with someone else!
Mix up your routine. If you do the same workout every day, it can become monotonous and unenjoyable. Mixing up your routine with different activities and exercises can help keep things interesting and prevent boredom.
Don’t push yourself too hard. It’s important to challenge yourself, but it’s also important to listen to your body and not overdo it. If you’re feeling overwhelmed or exhausted, it’s okay to take a break or modify your workout.
Incorporate relaxation techniques into your routine. In addition to physical activity, incorporating relaxation techniques such as deep breathing, meditation, or stretching into your workout can help reduce stress and improve overall mood.
Seek professional help if needed. If your depression is severe or not improving with exercise and self-care, it’s important to seek help from a mental health professional. They can provide additional support and treatment options to help you manage your depression.