The Effects of Physical Activity on Adults with Clinical Depression

Exercise Helps Depression and Your Mental Health; but Now What Can You Do?

There has been atleast one time in your life when the medical specialist has asked how often you exercise and will eventually tell you to get up and exercise more. It's simple guidance that is easy to bring up at your regular check-ups. Exercise is proven to reduce day to day stress, increase self-reported happiness levels and lower levels of sadness and loneliness. Exercise can prevent depression and anxiety disorders. 

Anyone that has heard this guidance understands that it is a lot easier to say to someone than to actually do it. Although physical activity will improve symptoms of depression, it can be difficult without the right motivation. Especially if a person is depressed, the will to exercise is slim to none. 

                                               

The Effects of Antidepressants and Exercise

Continuous studies look at the effects exercise has done to significatly help in the reduction of depression symptoms. Most of the studies looked at showed positive effects of exercise when the individual wasn't taking any anti-depressants. Most people never get any medicine for this mood disorder. Anti-depressants can be expensive or just overall hard to get. Thankfully, exercise can cost no money if done at home and is easy to do if you can be motivated. 

Exercise boosts the body's production of endorphins which are horomones that help keep you relaxed, feel less pain and reduce a stress horomone in the body called Cortisol. Exercise can also help the brain produce more dopamine and serotonin which are chemicals responsible for keeping the body happy. 

Benefits of Exericse

Exercise can do so much for our bodies and will positively impact the individual. Some of these benefits may include but are not limited too:

1.  Aids the individual's sleep

    - Any type of exercise will help manage the way you sleep. The more the individual participates in physical activity, the better your z's will be throughout the night!

2. Enhance your self-esteem

    -Exercisng will help make you feel confident in your own body. Seeing improvements in your body, will help you feel better and you will recieve compliments from others. Overall, you will be much happier!! 

3. Increase your levels of energy

    -No matter the type of physical activity it will always give you that burst of energy. Exercise sends good oxygen and healthy nutrients to the tissues and helps your cardiovascular system work faster and better.

                                               

How Can You Get Started?

Something to always remember, is that you DON'T need a gym membership to exercise. You can do at home workouts or go for a brisk walk in your neighborhood. Finding something you are interested in, will help you stay motivated. Try to do this atleast every other day, if not every day. At first, finding a place for exercise in your busy schedule can be difficult. Day by day, this will get easier and eventually you will have a set routine. 

Some don't realize how easy it can be to incorpirate some way of physical activity into your day. Instead of taking the elevator, try to take the stairs. If you are going to a near by cafe or grocery store, think about walking or biking instead. 

Don't forget. You aren't alone. There is always someone, somewhere to help support you during these tough times. 

For additonal information visit: 

https://www.everydayhealth.com/depression-pictures/great-exercises-to-fight-depression.aspx

https://food.unl.edu/physical-activity-older-adults

https://podcasts.apple.com/us/podcast/exercise-as-a-treatment-for-depression/id818198322?i=1000446238325

About the Author

Nicole Lapointe is a senior at Westfield State University, studying Movement Science with a concentration in Sports Medicine. She is going to continue working as a Certified Nursing Assistant and work towards obtaining her Master's degree in Physician Assistant Studies. You can contact her via email at nicolelapointe6@gmail.com. 

References

Felman, A. (2020, July 9). 13 Unexpected Benefits of Exercise. Greatist. https://greatist.com/fitness/13-awesome-mental-health-benefits-exercise

Khanzada, F., Soomro, N., Khan, S. (2015, July 25). Association of Physical Exercise on Anxeity and Depression Amongst Adults. National Library of Medicine.         https://pubmed.ncbi.nlm.nih.gov/26208566/#:~:text=Individuals%20who%20performed%20regular%20exercise,amongst%20the    %20studied%20adult%20population

Physical Activity Reduces Stress | Anxiety and Depression Association of America, ADAA. (2020). Anxiety and Depression Association of America. https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st

Zarshenas, S., Houshvar, P., & Tahmasebi, A. (2013, November 21). The Effect of Short-Term Aerobic Exercise on Depression and Body Image in Iranian Women. Hindaw.https://www.hindawi.com/journals/drt/2013/132684/