The science behind exercise & depression

I've never been a fan of running. Not only am I horribly uncoordinated, but it just feels silly. So when it comes to exercise, I've had to find other ways to get my heart pumping. In a past blog on the how exercise can fight depression, I discussed how a quick work out can have benefits beyond physical health. With summer right around the corner, I thought I'd bring back the topic and discuss the chemical and scientific reasons behind why exercise helps treat depression.

Now, I fully support the use of antidepressants in cases where they're called for. However, (as you may assume from the title of this blog) I believe overcoming depression and anxiety takes more than medication. And for those like me, who are no longer on antidepressants, exercise can be a great way to right the bad days.

There have been many articles and studies focused around the effects of physical activity and exercise on depression. One that hit me recently was a doctor who shared her personal experiences with how depression can treat depression. In this article, Dr. Jennifer Closshey stresses the importance of regular exercise to treat depression, rather than as a one-time activity. Granted, a one-time exercise can help you feel better, but it will be for the short term.

It's still unclear to medical professionals exactly why exercise helps depression and anxiety, but it's agreed that exercise does have benefits. Exercise releases what the article calls "feel good" chemicals, like endorphins and endocannabinoids. Other evidence is that exercise reduces immune system chemicals and increases body temperature. Because immune system chemicals can make depression worse, exercise helps detoxify your system. Evidence also shows that a higher body temperature has a relaxing effect.

Other non-chemical benefits include:

• Self confidence and improved self esteem
• Increased social interaction
• Distraction from negative thoughts

What science doesn't tell us is exactly how often to exercise and the level of intensity. Because no two people are the same and depression hits people differently, it's safe to assume there's no set-in-stone exercise time. 

My suggestion is to just go for it. Start slow - this is a good rule of thumb for anyone that's just starting an exercise routine. Exercise moderately a few times a week, but don't push yourself too hard. If you keep up an exercise routine, you'll naturally become stronger and push yourself harder. You may not notice the effects at first, but it's vital to not give up. Almost no treatment in this world is instantaneous. You may hate hearing it, but it's true: as with everything else in life, just keep at it. Don't give in. You're stronger than you know.