Kate Lee
CONSUMER HEALTH INTERACTIVE

Note: This article has been localised for an Irish audience.

Yes. Just taking a brisk walk three times a week helps you recover faster from depression and may even ward off the blues in the first place. Dozens of studies have found that exercise can significantly relieve physical and emotional symptoms in clinically depressed people. Others have found that people who work out regularly tend to have better self-esteem and fewer mental health problems. In one American study, college students who did aerobic exercise for five weeks recovered faster and more fully from stressful life events than those who practised relaxation techniques.

Just focusing your mind and body on a rhythmic activity can relieve anxiety. Exercise is a great stress-buster too, not only because it relieves muscle tension but also because it gets your heart rate up. The combination makes you more relaxed and alert and, therefore, better able to deal with your problems. Plus, it feels a lot better to take out your frustrations on the StairMaster than on your spouse or co-workers. If depression has disrupted your sleep or appetite, burning a few extra calories helps get your body back in sync and boosts your energy level if you're dragging. Of course, getting stronger and staying in shape makes you feel better about yourself by enhancing your sense of competence and control over your life. And knowing that you can indulge in that ice cream sundae without worrying about how it will look on your hips is nice, too.

Whether exercise can actually change your brain chemistry, no one really knows, but one recent study found that a good workout can boost your level of serotonin, a brain chemical that is linked to mood. Intense exercise can also stimulate the production of endorphins, natural painkillers that can sometimes make you feel euphoric, but researchers aren't sure if that's enough to lift you out of depression.

There's no evidence that any one kind is best. Most studies have looked at running or other aerobic activities. But studies that have also compared the effects of low-intensity activities such as walking and non-aerobic workouts such as weight training have found that these types of exercise are equally effective in reducing anxiety and depression. You don't even have to achieve an improvement in strength or cardiovascular fitness to reap the emotional benefits.

It may seem impossible to make the effort to exercise on your own. If you are severely depressed, talk to your doctor first about psychotherapy or medication or both. After you start to feel a little better, you might look for a structured group exercise programme built around activities that you've enjoyed in the past. Joining a walking group is often a good option because you can be at any fitness level and you don't need any training or special equipment. And just getting outside, especially in good weather, can be therapeutic in itself. You may need to keep at it for several weeks before noticing an improvement in your mood, but try to make it a habit you don't want to give up. Studies show that people see the greatest effects after four months of regular exercise.

For help with depression contact Aware, 72 Leeson St. Dublin 2. Their Depression Phoneline (01) 6766166 opearates seven days a week between 10am and 10pm. Their website is www.webireland.ie/aware

Click here for further information on depression.

This article has been revised by Vhihealthe for its audience and may contain, among other things, information or medical practices that are unique to Ireland. Neither Consumer Health Interactive nor the original author make any warranty as to the accuracy of the article as revised, and assume no responsibility for modified content.

First published May 16, 2001
Copyright © 1998 Consumer Health Interactive and OneBody, Inc.

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