About 19 million people in the US suffer from some form of depression ranging from mild to severe. It is hard to imagine that something as seemingly intangible as sad govern science, but it’s true. Emotions, like everything in our bodies, can be divided into chemical equations. The positive side is that sometimes they can take care of the emotions generated by his brain by changing the things you do every day. Yes, there are a number of pharmaceutical treatment of depression, but studies show that our bodies natural defenses that can fight against this debilitating mental illness.
What are these organic wonder drugs, you ask? And how do we get them? The answer is endorphins, and you get them through exercise. These chemicals interact with receptors in our brains that send a euphoric feeling throughout the body to combat pain in all its forms. Many people have dubbed this phenomenon “runner’s high.”
Evolution has gifted us with an anatomy filled with a vast repository of resources that can fight many of the obstacles nature will throw at us. The key is understanding how to unlock the door and utilize all the tools we have available at our disposal. So, with some hard work and dedication, we might be able to discover the secret to one of our self-healing properties.
- Consistency. Because depression is a chronic problem that can’t be cured by an hour in the gym, sufferers must realize that it takes a strong commitment to an aerobic routine to see any improvement. Even then, endorphins alone may not be enough to aid in more severe cases. Research studies conducted by Harvard Medical School found that daily aerobic exercise over a sustained period of time can have exactly the same impact on lowering rates of depression as antidepressant drugs can have. The length of the daily workout is crucial though, as workouts of less than 15 minutes produced negligible results compared to those of 30 minutes or more. Workouts don’t have to be high impact, either. Low-impact routines involving walking and light stretching are equally effective.Prescription drugs may work faster, but the benefits of aerobic exercise on our brain have been shown to last longer, while also improving other physical conditions such as heart health and blood pressure. You must make a long-term commitment, though, because we are talking about a lifestyle change, not a quick fix. A serious problem demands a serious solution.
- Drugs are addictive; exercise is not. You might be tempted to take an easier route for self-medication. Drugs such as morphine and cocaine also trigger the release of endorphins in your system, but their addictive qualities are dangerous and deadly, not to mention illegal. Overeating can also trigger the release of endorphins, but all of these activities will only make you feel more depressed in the long term once the guilt sets in, and the cycle will only become harder to break. Recognizing any destructive personal triggers of your depression symptoms is vital to understanding how your psyche got to where it is now. Exercise is one of the few coping mechanisms that is not addictive, so embrace it as a welcome and positive addition to your life.
- Exercise can be social. Willpower, you say? But, I’m depressed! I have no willpower! Here’s where other people can come in. Exercise doesn’t have to be a solitary activity, and the Mayo Clinic recommends social activities as a way to cope with symptoms of depression. Maybe try joining a group dance or yoga class, joining a pickup basketball game, or softball league. Tennis, anyone? For some people, this is the way to stop thinking of exercise as a chore. The more we turn our workout into a fun activity with friends, the easier it is to think of it not as “work” at all, but rather an “out”ing. Get it?
- Little things add up.
- Be honest with yourself. Understanding your limits and setting realistic expectations are crucial to establishing a routine that you can sustain over a long period of time and enjoy simultaneously. If you’re not used to exercise, don’t expect to run for an hour nonstop, because you won’t, and will end up getting frustrated with yourself, which is exactly what you don’t need! Ease into your routine by setting manageable and attainable goals, and build up your confidence. Overdoing your exercise routine will not make you twice as happy, so there’s no need to harm your body while taking care of your head.