Exercise versus Depression

Depression and mental health have gotten an increasing amount of press in recent months, bringing some much needed attention to an all-too-common challenge we, or those we know, have to face. Because of the unnecessary stigma attached to mental illness, few people ever want to embrace the description of “depressed”; in spite of the fact that most of us suffer from depression at one time or another in our lives, some of us on a chronic, even debilitating basis.

According to the Public Health Agency of Canada, mental illness will be experienced by 20% of the population in any given year. Depression affects people in all walks of life, and all ages. While there are many approaches to treating mental illness, one that does not involve drugs or specific psychiatric or psychological interventions is exercise. While some types of exercise may be better than others, it appears that all types of exercise provide some beneficial effect.

Regular exercise will boost your mood through a number of different ways including the release of endorphins, the chemicals that reduce your perception of pain and help you relax. Exercise will help you reduce stress, boost self-esteem, and improve sleep. Exercise also boosts serotonin levels, low-levels of which are linked to depression.

Here are some tips on how to use exercise to prevent, and combat, depression and mental illness:

  1. Make exercise a regular part of your life, even if it is a short bout of exercise
  2. Do the kind of exercise that you enjoy most, rather than whatever other people may suggest
  3. Start with whatever level of exercise you can manage today, knowing that you will get more fit as you progress
  4. Try and include exercise that has a social element to it to broaden your circle of friends
  5. If you enjoy sports, join a local community league for a little competition as well as to make new friends
  6. Celebrate your commitment to exercise in healthy ways
  7. Set an achievable goal for how often and how long you will exercise
  8. Use exercise as a mode of transportation, i.e. walking or cycling to get places
  9. Encourage others around you to join you in your quest to make exercise a habit
  10. Occasionally try higher intensity types of exercise to challenge yourself and discover new limits
While exercise does not replace traditional forms of treatment for mental illness, it can act as a preventative measure, and for many people act as an adjunct to other forms of treatment. The great thing about appropriate exercise is it typically only has positive side effects, and will make you healthier overall, both in mind and body.

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