Dealing with Depression Tip #3

Physical Activity Can Reduce Effects of Depression

Exercise can have a positive, calming effect that can reduce the symptoms of depression and anxiety. It can help you feel, think, and function better. Research suggests that 20 minutes of aerobic exercise in the morning (activities like brisk walking, jogging, or swimming that improve the body's use of oxygen) can cut stress for up to five hours. Even smaller amounts of activity - as little as 10 to 15 minutes at a time - can improve your mood.

Here are some tips to help you get started with physical activity:

• Talk to your doctor before you start an exercise program.
• Think about what you enjoy doing, and do more of it! Perhaps you enjoy walking in the evenings, playing basketball outside with your children after school or gardening on the weekends.
• Set realistic goals. Can you exercise for ten minutes, twice a week? Start there and build up.
• Don't think of exercise as another "should do" but as another tool to help you feel better, which you deserve.
• Identify barriers to exercising. If you are more motivated to achieve goals with a partner, then ask a friend to exercise with you. If you feel self-conscious, try exercising in the privacy of your own home.
• Prepare for setbacks and reward yourself for every small step you take. If you don't exercise one day, it doesn't mean you have failed. Just try again the next day.

Previous Tips

Helping Your Loved Ones Cope with Depression
Women and Depression


Visit our online Health Encyclopedia for helpful information about Depression.

Posted: March 13, 2007