Exercise
Physical activity has both physical and mental benefits. One of the top reasons for avoiding exercise is perceived lack of time. Because of the abundance of exercise types, everyone can find a form they enjoy. Some examples may include:
- jogging
- weight training
- yoga
- kick boxing
- swimming
- hiking
Individuals with depression have abnormalities in their brain that can be influenced by exercise. Exercise can reduce depression through neuromuscular mechanisms, which include the increased availability of serotonin and norepinephrine (Gujral et al., 2017).
Exercise is an effective treatment for depression. This can be used as an independent intervention, or in combination with antidepressants (Kvan et al.,2016).
Light to moderate exercises have been found to be effective in reducing depression. Results are achieved by exercising:
- a minimum of 45 minutes
- at least twice a week
- structured group classes promote socialization
- combining endurance and resistance training contributes to a reduction in symptoms of depression
("Exercise prescription for depression/emotional health," 2015).
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Wendy Suzuki is a neuroscientist who studies the positive impact of physical activity on the most important organ of the body, which is the brain.
This TEDTALK explains how exercise can:
- transform your brain
- boost memory
- enhance mood.
https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise
Why Should You Exercise?
- Weight control and maintenance
- Reduce risk of chronic diseases
- Reduce rates of depression
- Stress management
- Build self-esteem
- Meet new people
(Weingberg & Gould, 2011)
How to Improve Exercise Adherence?
- Exercise with a group or friend
- Join a program that has a contract to help keep you accountable with your program
- Try a variety of different exercises to see what you enjoy
- Find a gym that tracks your attendance, so you can stay motivated
- Keep an exercise log to track progress
(Weingberg & Gould, 2011)
Exercise Resources
The American Heart Association provides individuals with tips on how to get active, as well as how to achieve a healthy lifestyle. This resource also helps individuals learn how to stay motivated and consistent with their fitness.
The CDC emphasizes the importance of physical activity, and how it is a key component of healthy aging, and preventing chronic diseases.