Looking at the latest television commercials promoting some drug for the treatment of depression, anxiety or other mood disorder, it is always fascinating to listen to the exhaustive list of side effects that are quickly read at the end. Of course, for some suffering from major depression or major mood disorder, taking these medications can be a godsend. What about for those with mild to moderate symptoms?
Would you be interested in knowing about a free treatment for mild to moderate mood disorders whose side effects include: increased health, weight control, boosts energy levels, promotes better sleep, makes you look better and can improve your sex life?
It sounds almost too good to be true but exercise can effectively achieve all of these results. For this article however, we will focus on exercises’ positive effects on mood.
First of all, exercise is a great distraction. It has the ability to shift your focus of attention from whatever was bothering you to what you are currently doing and the environment you find yourself in (gym, pool, scenic jog/bike ride, etc.) This distraction can serve as a cooling off period that allows you relax and lower the intensity of the emotion you were previously experiencing. Some have even reported a meditative sense of awareness (or flow) while engaging in exercise.
While you exercising, certain stress hormones (cortisol) are decreased while at the same time increasing the body’s natural feel good chemicals (endorphins). This phenomena, often referred to as the runner’s high, uses the same mechanism that antidepressant drugs do. That is why exercise can be considered as a natural way to decrease stress while at the same time increasing positive emotions.
In fact, research has suggested that 30 minutes of aerobic exercise three to four times a week is as effective as some of the best antidepressants on the market. The only difference being that the medications seem to work a little faster. If it would take an antidepressant 2-4 weeks for its effects to be felt, it would take exercise approximately 4-5 weeks before its effects would equal that of the medication.
Why then has obesity and depression skyrocketed in the past ten years? Shouldn’t we all be out exercising? Many people view exercise like a laborious chore. We want results quick and when we aren’t satisfied with our results, we give up. Instead of viewing exercise as an additional chore designed to attain a specific goal (be it weight loss or lifting your mood), ritualize the activity and make it part of your routine.
Another way to increase your chances to follow through with an exercise plan is to involve someone else. Using a buddy system to motivate one another is a great way to create a healthy social activity that physically and emotionally benefits both people. It is much easier to engage in an activity if there is a social component attached to it rather than it being a solitary activity. It also takes a little less discipline.
By adding regular exercise to your lifestyle, you will continue to reap all its protective benefits while actually building resilience from future stressful events.