Combatting Depression: The Role of Physical Activity
Physical activity helps prevent many health problems like high blood pressure, diabetes, and arthritis. Studies show that physical activity not only prevents physical problems but also eases mental issues. When you feel depressed or anxious, exercise may be the last thing on your mind; nevertheless, just thirty minutes of physical activity each day can positively affect your whole mood.
How Does Physical Activity Ease Symptoms of Depression and Anxiety?
Releases endorphins: Exercise stimulates the production of endorphins, the feel-good neurotransmitters in the brain. These chemicals can help improve your mood and overall well-being.
Clears mind: Physical activity can help distract your mind from your responsibilities. Furthermore, exercise momentarily stops the negative thoughts that feed into depression or anxiety.
Physical Activity Mental Health Benefits
Gain confidence: Exercise can help you gain confidence that extends into your academic or work life. To illustrate, setting physical, measurable goals can build confidence as you achieve them. Moreover, getting in shape can help you feel more confident about your appearance.
Social interaction: Playing a sport or going to the gym can lead to more social interaction. You may meet new people and gain more motivation. Even just sharing a friendly smile with a neighbor while going for a walk can uplift your mood.
Healthy coping mechanism: Exercise is a healthy coping mechanism, meaning it is a healthy way to deal with negative emotions. Exercise can replace unhealthy coping mechanisms such as drinking, rumination, self-harm, etc.
Physical Activity vs. Exercise
Physical activity: Physical activity is essentially any activity that requires movement and works your muscles. Physical activity includes household chores as well as leisure activities.
Gardening
Washing your car
Taking out the trash
Walking your dog
Exercise: Exercise is a more structured type of activity that usually involves repetitive movement. Exercise is generally more strenuous and helps you to become physically fit.
Lifting weights
Running
Rowing
Playing a sport
How Much Physical Activity is Enough?
The U.S. The Department of Health and Human Services suggests that individuals get at least 150 minutes of moderate or 75 minutes of vigorous activity each week.
Mixing the two types of activity is ideal.
Aim to have some sort of physical activity every day, even if it's just for ten to fifteen minutes at a time.
Developing a Routine
Choose an enjoyable activity: Start with an activity that you actively enjoy. Whether playing basketball or gardening, choosing an activity that brings you happiness gives you something to look forward to each day rather than dread.
Set reasonable goals: If you are new to implementing an activity schedule, do not immediately expect to work out for two hours every day. Too much too fast can lead to injury or burnout. As such, ease into your desired weekly exercise goal. Remember, consistency is better than quantity.
Find a friend: Whether it be a partner, friend, or family member, find someone with similar health goals and keep each other accountable. Having a training partner can help you stay motivated and consistent. Moreover, competition may spark within each other.
Check-mark Days: As a competitive athlete, if I tell my coach that I am sick or tired, she’ll insist that I try “anyway” and just “check the box.” This means that every day you exercise may not be peak performance; regardless, try your best and focus on long-term performance rather than daily results.
Edited by: Esther Chung