Start a Regular Exercise Program

We all know that exercising routinely provides a number of benefits like promoting cardiovascular health, lowering blood pressure and cholesterol, improving muscle tone and strength, and of course, a regular exercise regimen can help reduce body fat and keep you fit. But did you know that exercise has yet another benefit that can make your life bette r? Several hundred studies have analyzed the effects of exercise on depression and found that exercise can increase self-esteem, improve mood, reduce anxiety levels, increase the ability to handle stress, and improve sleep patterns. Research shows, almost with out a doubt, that exercise and physical activity in general can help fight the blues, and in fact, there is evidence that inactive people are more at risk for depression than those who are active!

In the U.S. alone, 1 in 6 people experience a depressive episode during their lifetime. Exercise programs as simple as walking your dog or going for a bike ride can help to alleviate the burdensome affects of a deep blue funk. Even the United States Surgeon General reports that physical activity "reduces symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being." The most common treatments for depressive symptoms are therapy and anti-depressant medications. But a less expensive, less invasive, scientifically proven form of mood-lifter is right at your finger tips -- throw on your athletic shoes and get active!

What's going on with you?

We've all gone through periods of being down in the dumps. These downtimes can stem from a variety of reasons, from unbearable stress at work to moving to a new city and not knowing anyone to looking at yourself in the mirror and hating those extra pounds. Many women often experience depressive symptoms before or during their period (premenstrual dysphoric disorder) that are very difficult to cope with. Everyone knows what it is like to feel sad and a little hopeless at times. Being sad can affect your life in a number of negative ways. It can affect your sleep pattern making it either hard to fall asleep, stay asleep or hard to wake up. It can affect your relationships with others if you're too down to leave the house and join in social activities. Being depressed can also cause unchecked emotional eating which can add extra unwanted pounds. All of these effects cause a downward spiral and inevitably, they can cause you to feel even worse.

The good news is that there is a natural, healthy way to alleviate the effects of these downtimes. You can relieve depressive symptoms with physical activity, as shown by a study done at Harvard in which half of a group of depressed people were put on a resistance-training program and half did not participate in any activity. The group that trained showed significant improvement in social functioning, vitality and mood and also increased their strength by 33%.

There is also a strong relationship between fatigue and depression which suggests that one could cause the other. Fatigue is defined as physical or mental exhaustion resulting from stress and/or exertion or a sensation of boredom due to lack of stimulation or lack of interest in one's surroundings - a maddening vicious cycle. Symptoms of fatigue include tiredness, insomnia, dizziness, heart palpitations, vertigo and shortness of breath. Fatigue often stems from inactivity due to lack of exercise or from depression, which can cause a lack of interest in activity. Exercise has been shown to combat symptoms of fatigue by raising energy levels and can therefore help fight depression since lack of physical activity is an important factor in the development of fatigue.

Chronic worriers, those who fret about everything, are also particularly susceptible to feeling depressed or anxious during stressful times. But don't worry - there is hope. A study done at California State University in Chico on 118 college students found that chronic worriers who got their heart rate pumping and broke a sweat through exercise felt better and had less depressive symptoms during finals week than those who did not exercise. Research shows that exercising regularly can help you cope with the many stresses of daily life and can even reduce muscle tension caused by extreme stress.

The physiological science behind exercise and mood

How does exercise work to positively impact one's mood? Hundreds of studies have been performed to investigate and identify what goes on when we exercise and how it can alter mood.

Much research has been done on the link between exercise and depression through the study of various neurotransmitters in the brain. Endorphins are neurotransmitters which act as our body's natural pain relievers. Many painkilling drugs like morphine and codeine are formulated to duplicate endorphins in the body. Besides behaving as a pain regulator, endorphins are also thought to be connected to physiological processes including euphoric feelings, appetite changes, and the release of sex hormones. One endorphin that relates to exercise is serotonin. Abundant research indicates that depressed individuals have lower levels of seratonin and that exercise can be an effective way to naturally increase it. The primary function of serotonin is regulation of emotions and it has been suggested that low levels may cause large mood swings. Studies show that prolonged, continuous exercise can increase production and release of seratonin, which results in a sense of euphoria. People who run often have described the feeling of a seratonin, or endorphin, release during a run as "runner's high."

Scientists have also found a link between aerobic activity and the body's levels of phenylethylamine (PEA), a natural chemical linked to energy, mood and attention. Studies have shown that a PEA deficit can cause depressive illness. One study had 20 healthy young men run on a treadmill for 30 minutes, after which the average concentration of PEA in the participants' urine increased 77%. Thus they concluded that exercise can boost levels of PEA and therefore help fight depression. Because PEA behaves in a similar manner as endorphins, researchers speculate that PEA may also play a role in the "runner's high" mentioned above.

Positive psychological effects of exercise

Exercise has also been shown to affect the mental state in a number of ways besides increasing certain chemicals in the brain. Performing a regular routine of aerobic exercise every day can do so much more for your well-being. In addition to improving your health, physique, flexibility and energy levels, physical activity can also help boost body image, which is all too often a cause of depression in many people. Have you ever seen those extra pounds in the mirror and felt low, hopeless or desperate? Do you sometimes avoid social gatherings and activities because you hate the way you look and feel? These feelings are common and can be extremely debilitating for many people. They can prevent a person from leading a happy, healthy, productive life because they are imprisoned by their negative body image. Introducing a workout routine can help reduce body fat and create a leaner, healthier appearance which can lead to a better body image. Exercise, when combined with a healthy, balanced eating program, will promote weight loss when done regularly and effectively. Healthy weight loss is often a self-esteem booster and can prevent the onset of depression. Many exercisers report that their ability to eat more freely without worries about gaining weight also increases pleasure, satisfaction, and a sense of self-control.

If you've never exercised before, a workout can be considered a new skill. Many people experience heightened mood when they've mastered a new skill or talent. For some, it could be weight training or a form of exercise like karate, tai-chi or yoga (all of which can help boost mood and energy levels) than can provide a sense of accomplishment and achievement which counters the effect of depression. Exercise is also a good diversion from depressive thoughts or feelings. The focus on correct form and execution of any workout can be a great way to distract yourself from whatever is bothering you and therefore block depression. Studies also show that when depressed individuals find interest in a new hobby, like exercising, depression is often alleviated due to a new interest and focus. Lastly, another benefit is that many physical activities, like swimming, running or kickboxing, may help discharge feelings of pent-up frustration, anger, and hostility.

Exercise vs. Antidepressants

There are numerous antidepressant medications on the market, such as Prozac or Zoloft that are specifically designed to mimic the effects of endorphins in the brain to make a depressed person feel better or cope with stressful situations. Studies have shown that physical activity can have a similar effect as antidepressants because it stimulates the production of endorphins. But unlike antidepressants, there are no negative physiological side affects of exercise. Antidepressants can also take between two and three weeks to kick in, whereas exercise can boost your mood instantly. Also, exercise is not chemically addictive like many antidepressants. Adding an exercise routine to your daily life is a natural, faster and non-addictive way to boost your mood.

A study done at Duke University in North Carolina took 156 depressed adults and assigned to one group four months of exercise training including cycling, walking, jogging, one group received antidepressant medication and the third group combined exercise and medication. After four months, all three groups showed significant and similar reductions in depressive symptoms. The conclusion drawn was that exercise is beneficial therapy for people suffering from depressive symptoms. Even more interesting, however, was the conclusion drawn from the follow-up study done six months later. Participants in the exercise group had lower rates of depression (30%) than those in the medicated group (52%) and those in the combination group (55%). Researchers found that 2/3 of the exercise group and 2/3 of the combination group remained active. 40% of the combination group and 26% of the medication group continued to take medication while only 7% of the exercise group used medication during the 6 month follow-up period. Furthermore, at the 10 month follow-up study, researchers deemed the people in the exercise group were more likely than those in the other two groups to be considered partially or fully recovered and only 8% of the exercise group had relapsed compared to over 30% of each of the other two groups. The conclusion drawn was that even a modest exercise program of 30 minutes a day, three days a week is an effective weapon for combating depression and may be at least as effective as antidepressants. Also, the benefits of such a program are likely to endure for individuals who adopt exercise as a regular, ongoing life activity.

What kinds of exercise will help fight the blues?

Studies consistently show that any form of exercise, including aerobic and strength/flexibility training, can significantly reduce depressive symptoms. Effective aerobic exercises include but aren't limited to: walking, jogging, swimming, cycling, aerobic classes like Step, playing sports and dancing. You can also try alternative workouts like tai-chi, pilates, spinning, yoga and water aerobics. If you're not sure what will be best for you, ask yourself the following questions:

• What activities do I enjoy?
• Do I prefer group or individual activities?
• What programs fit my schedule?
• What are my physical limitations?
• What are my goals?

If you belong to a gym, talk to a trainer about starting a new activity or how to weight/strength train. You can also talk to your doctor about what would be the healthiest for you. Picking a workout can be a fun and exiting new challenge that can change your life for the better!

How often should you exercise?

To get the most benefit, you should get some form of aerobic or strength training exercise for at least 20-30 minutes three times a week. If you're a beginner, try starting off with 20 minutes and work your way up to 30 minutes. Add more minutes if you're looking for a good fat-burning routine, and do it up to 5 times a week.

Get started today!

Now that you are aware of the many ways that exercise and physical activity can boost you mood and help take you out of a funk, what are you waiting for? Being active can not only alleviate depressive symptoms - but it can also prevent their onset. Figure out what activities you will enjoy and get active today!