Depression is a common mental health issue that affects millions of people worldwide. It is characterized by a persistent feeling of sadness, loss of interest in activities that a person used to enjoy, fatigue and lack of motivation. While psychotherapy can help manage symptoms exercise has been shown to be a powerful tool in reducing depression symptoms. In this blog post, we’ll explore what types of exercise are good for depression and how to incorporate them into your routine.
Aerobic Exercise
Aerobic exercise is any exercise that gets your heart rate up, such as jogging, cycling, swimming, or dancing. When you engage in aerobic exercise, your body releases endorphins, the feel-good chemicals that improve mood and reduce stress. Aim for at least 30 minutes of aerobic exercise every day, and try to incorporate it into your morning routine for the best results.
Yoga
Yoga is a mind-body practice that combines physical postures, breathing techniques, and meditation. It has been shown to reduce symptoms of depression and anxiety in several studies, possibly due to the increased production of gamma-aminobutyric acid (GABA) in the brain. GABA is a neurotransmitter that helps regulate mood and reduces anxiety. Practicing yoga can also improve sleep quality, which is often disrupted in people with depression.
Resistance Training
Resistance training, such as weightlifting or bodyweight exercises, has been shown to improve symptoms of depression by increasing muscle strength and reducing fatigue. Aim to incorporate resistance training into your routine at least three times a week, starting with light weights or bodyweight and gradually increasing over time.
Mindfulness Exercises
Mindfulness exercises, such as mindfulness meditation and mindful breathing, can also reduce symptoms of depression by helping you focus on the present moment and reduce negative thoughts. You can start by setting aside 10 minutes each day to practice mindfulness meditation or try adding a few mindful breaths throughout your day.
Group Exercise Class
Group exercise classes, such as aerobics, dance fitness, or spinning, provide social support and motivation that can be particularly beneficial for people with depression. Joining a group exercise class can also help you stay accountable and make exercise more enjoyable.
Incorporating regular exercise into your routine can be a powerful tool in reducing symptoms of depression. Aerobic exercise, yoga, resistance training, mindfulness exercises, and group exercise classes are all excellent options to consider. Aim to incorporate at least 30 minutes of exercise into your routine every day, and remember to start slow and gradually increase intensity over time. Inactivity can worsen your depression symptoms, so it is essential to try and incorporate some form of physical activity into your treatment plan. As always, consult with a kinesiologist in Kitchener Waterloo at CARESPACE before beginning any new exercise routine, particularly if you have any underlying health conditions.
