Blue Skies, Smiling at Me

February 8th, 2008

Exercise has long been known as a way to maintain physical fitness and prevent high blood pressure, diabetes, and other diseases. However, a growing volume of research shows that 30 minutes of exercise three to five days per week can significantly improve symptoms of certain mental health conditions, including depression and anxiety, and may also prevent relapses after treatment of both conditions.

The how is not fully understood but evidence suggests that exercise raises levels of certain mood-enhancing neurotransmitters in the brain. It may also increase the levels of feel-good hormones in the body, release muscle tension, help you sleep better, reduce levels of the stress hormone cortisol, and increase body temperature which may induce feelings of tranquility. Each of these changes would improve feelings of sadness, self-doubt, hopelessness, anxiety, stress, and fatigue.

Having depression and anxiety, it is hard enough to get out of bed in the morning. How can you possibly consider getting in some exercise? Here are a few steps to help you get started. Of course, before you begin a program, check with your health care provider to make sure it is safe for you.

1. Talk to your doctor or therapist for support and guidance and to discuss how the addition of exercise fits in to your overall treatment plan.

2. Figure out what you enjoy doing. You are more likely to stick with a program that you enjoy.

3. Set reasonable goals. Be realistic with what you can do initially. Start small and build from there.

4. Do not think of exercise as a burden. Think of it just as you would your therapy sessions or medications. These are tools to help you get better.

5. Prepare for setbacks and obstacles. Exercise is not always fun and it is tempting to blame yourself if you happen to miss a day. Give yourself credit for every step in the right direction, no matter how small.

Entry Filed under: Fitness and Health