In general, symptoms of depression and anxiety improve with exercise. Here are realistic tips that will help you get started and stay motivated.
If you suffer from depression or anxiety, it may seem like the last thing you want to do is exercise. However, when you manage to feel motivated, exercise can make a big difference.
Exercising helps prevent and improve various health problems, including high blood pressure, diabetes, and arthritis. Research on depression, anxiety, and exercise has shown that the psychological and physical benefits of exercise can also improve mood and decrease anxiety.
Although the link between depression, anxiety, and exercise isn’t entirely clear, elbow grease and alternative varieties of physical activity relieves symptoms of depression or anxiety and might cause you to feel higher. Exercise can also prevent depression and anxiety from coming back when you start feeling better.
Should I see my doctor?
Check with your doctor before beginning a brand new exercise program to create positive it’s safe for you. Talk to Dr. Kanisha to discover the type of activity, the amount of exercise and the level of intensity appropriate for you. Your doctor will consider the medications you take and the conditions you present. It can also give you useful recommendations on how to get started and stay motivated.
If you exercise regularly but the symptoms of depression or anxiety still interfere with your daily life, consult your doctor or mental health professional. Exercise and physical activity are excellent ways to relieve symptoms of depression or anxiety, but they are not substitutes for conversational therapy (psychotherapy) or medications.
Besides, exercising regularly provides many psychological and emotional benefits. It can help you with the following:
• Gain confidence Meeting exercise goals or challenges, even modest ones, can stimulate self-confidence. Getting fit can also make you feel better about your physical appearance.
• Increase your social interaction. Exercise and physical activity can give you the chance to meet other people and to socialize. Just exchanging a friendly smile or greeting people as you walk through your neighborhood can improve your mood.
• Coping with problems in a healthy way. Doing positive things to control depression or anxiety is a healthy strategy to cope with this. If you try to feel better drinking alcohol, you become obsessed with how you feel or wait for depression or anxiety to disappear, the symptoms may get worse.
Is the only option a structured exercise program?
Some research shows that physical activity, such as regular walks – not just formal exercise programs – can help improve mood. Physical activity and exercise are not the same, but both are beneficial to health.
• The “physical activity” is any activity that works the muscles and requires energy, such as work, chores or recreation.
• The “exercise” is a planned, structured and repetitive to improve or maintain fitness body movement.
How much is enough?
Doing at least 30 minutes of exercise per day between three and five times per week can significantly improve symptoms of depression or anxiety. However, shorter sessions of physical activity – between 10 and 15 minutes each – can make a difference. Improving your mood can take less training time if you do more intense activities, such as running or cycling.
The benefits of physical activity for mental health will last only if you keep them long term; This is another reason why you should look for activities that you enjoy.
How can I start … and stay motivated?
Starting a regular exercise or physical activity routine and maintaining it can be difficult. The measures mentioned below can help:
• Identify what you enjoy doing. Find out what kind of physical activity you are most likely to do, and think about when and how you would be more likely to do it. For example, would you be more likely to dedicate yourself to gardening at night, to start the day with a jog, or to ride a bike or play basketball with your children after school? Do something you enjoy so you can accomplish it.
• Seek the support of a psychological state skilled. Talk to your doctor or mental health professional to guide and support you. Talk about an exercise or physical activity program, and how it would adapt to your overall treatment plan.
• Set reasonable goals. Your goal does not have to be to walk for an hour five days a week. Think realistically about what you can do and start progressively. Adjust the plan to your own needs and capabilities, instead of setting unrealistic guidelines that you probably don’t meet.
• Do not think of exercise or physical activity as if it were a task. If exercising is just another “duty” in your life that you think you do not fulfill, you will associate it with failure. Instead, think about your exercise or physical activity plan in the same way that you think about your therapy sessions or your medications: as one of the tools that help you improve.