If you are one of the millions of people in America suffering with depression and/or anxiety, here is some good news. According to a recent article by the Mayo Clinic, the symptoms of depression and anxiety have been shown to improve with exercise. Even though those with depression and anxiety don’t feel like exercising, the fact is that when they do, it makes them feel better and continued exercise helps keep the symptoms at bay.
how exercise helps depression and anxiety:
The benefits
You’ve probably heard about or know about CBD (cannabidiol) as a treatment for depression and anxiety. While there isn’t yet enough scientific evidence to support this, we do know that exercise helps depression and anxiety in the same way that CBD is purported to. When we exercise, the brain releases natural chemicals such as endorphins and endogenous cannabinoids that do produce a sense of calm and well-being such as what CBD is reported to produce.
Exercise also naturally turns the mind from the negative thoughts that are at the root of depression and anxiety. When you are walking, running, lifting weights, playing pickleball, etc. your mind moves from worries and dark thoughts to the exercise that you are involved in, which is just what you need when you are suffering from anxiety and depression, a vacation from the racing and negative thoughts.
Besides the physiological benefits, there are also psychological benefits of exercise. Exercise boosts your self-confidence when you meet your exercise goals and start to lose weight and feel better about how you look. Getting out and walking, jogging, working out at a gym where you engage with other people and build relationships is strong medicine to reduce the symptoms of depression and anxiety. And managing your symptoms with something healthy and positive like exercise is infinitely better than trying to cope through alcohol or drug use, sulking or being manic alone at home, or toughing it out.
“okay, exercise helps depression and anxiety, but Do I Have To Join A Gym?”
Joining a gym is good. Don’t knock it if you haven’t tried it. There are 24-hour gyms to fit any schedule, gyms with programs geared to all ages and levels of fitness, even gyms for people who don’t like gyms. But the answer is, no, you don’t have to join a gym, lift weights, get in an exercise class, use a Peloton, etc. even though you might actually enjoy those things if you tried them, and they are very beneficial. Research shows that physical activity such as a brisk 30-minute daily walk, working in the garden, doing house work, or anything that works your muscles, requires energy, and gets your heart rate up can improve mood.
Here's something you’ll love to hear: you don’t have to work out for an hour or more a day. Even moderate exercise helps depression and anxiety. A thirty-minute walk in the morning before breakfast three to five days a week will significantly improve depression and anxiety symptoms. Even 10-15 minutes of physical activity a few times a day can make a difference. The point is to make it a lifestyle and do it for the rest of your life. Believe it or not, once you see the benefits, you won’t want to stop.
exercise helps depression and anxiety, but the key is Getting Started And Sticking With It
How do you get started? The old proverb is true: “A journey of a thousand miles begins with the first step.” The good news is, the first step doesn’t involve any physical activity; the first step is just thinking. Think about and identify what you enjoy doing. No one will stick with an exercise or physical activity program that features doing something they hate doing. So, what do you enjoy doing? Do you enjoy taking a walk with your spouse around a neighborhood park or the mall? Do you enjoy gardening? Do you enjoy playing racquetball or basketball? Do you like riding bikes around the neighborhood? Did you work out with weights when you were younger, maybe in sports, and enjoyed that? Whatever it is that you enjoy, if it gets your muscles moving and your heart pumping, that’s your “program.”
The second step is to be realistic about your goals. If you set a goal of jogging for an hour every day, and you start out on day one trying to do that, you’re going to fail, lose heart, and quit. Start out with what you can realistically do and gradually work up from there. One good rule is, if it hurts, you’re doing too much. Exercise isn’t supposed to injure you. It’s just supposed to get your muscles moving and increase your heart rate for a period of time. So, start with what you can realistically do and slowly increase.
Third, change the way you think about exercise. If you think of it as a chore or duty, or something you hate but have to do, you won’t stay with it for the long run. If you think of it as a performance that you have to do perfectly, you’ll associate it with failure when you don’t. Think about it the same way you think about your therapy sessions or taking medication; it’s a tool to help you get and stay healthy.
Step four is to start on a Monday with a fresh week, and do it. It’s best if you can do it with a partner, for company and accountability. And give yourself a pat on the back for every step in the right direction, no matter how small. If you miss a day, just get back on it the next day. And stick with it.
If you are struggling with depression or anxiety and need help, SoulCare Counseling is here to help you. I urge you to read more about anxiety treatment, and then reach out to schedule a free thirty-minute consultation to get you started on the way to a healthier life.
Risper Ngumba is a Licensed Professional Counselor - Associate under the supervision of Dr. Bernis Riley, LPC-S and Certified EFT Therapist. She holds a Master’s Degree in Marriage and Family Therapy.