We all are aware that exercise can help fight heart disease, but it can also help to fight depression is amazing to know. Regular exercise can have a deeply positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps one to sleep better, and boosts overall mood. Research indicated that reserved amounts of exercise can make a difference. No matter of age or fitness level, one can learn to use exercise as a powerful tool to feel better.
Studies have found that exercise benefits in both physiological and psychological well being. A Harvard study came out with the results that ten weeks of strength training reduced depression symptoms more successfully than counseling. Especially women since they are more prone to experience depression and only one out of three actually seek care.
If one is suffering from any of the mood swings like, not feeling good, not happy, need an instant mental and mood boost, down at times or serious depression, then one can find a simple solution that is weight lifting.
There are countless benefits to weight training which are listed below
- When one exercise and lifts weights will have an instant release of “feel good” hormones called endorphins.
- One enjoys a feeling of accomplishment after the finish of the workout.
- One knows if one can achieve getting through the exhausting hardcore weight training workout, one can achieve anything in life.
- Our endurance level is increased, so we have more energy to tackle life’s challenges that come at us.
- We have pride in ourselves by sticking to a workout program.
- Our high protein food plan that usually goes with weight training is superior for our brain, and aids in the well being of our mental state, as high protein lean fish, red meats and chicken are “super brainy” foods, vegetarians can enjoy sprouts of pulses and cereals.
Researchers at Duke University studied people suffering from depression and found that 60% of the participants who weight trained for 40 minutes 4 times a week overcame their 4 months of depression without using antidepressant medication. This is the identical percentage rate for those who only used the medication in their treatment for depression. One study found that short workouts of 7 minutes in length could help lower sadness, tension and anger along with improving resistance to disease in healthy people.
Many people confidence level gets boosted up due to exercises, along with reducing stress and anxiety, all of which contribute to improved psychological health and well-being.
So, weight training can be observed as a preventive or wellness activity that may actually help to prevent physical and emotional conditions. And, even short duration of activity can help individuals feel better, which means that one doesn’t have to spend hours at the gym to gain real mental health benefits.
There is natural release of endorphins due to weight lifting. These chemicals released by the brain are the body’s natural painkillers and can lead to an increase in feelings of happiness.
Exercise also leads to enhanced energy and good response to better sleeping patterns, which straight away explains why it is so helpful to people with depression. So it gets rid of Low energy and poor sleep which are common symptoms of depression. The feeling of happiness and pleasure after weight training is very beneficial.
Even though meditation and yoga are very much beneficial in achieving balance in the mind body and soul, from side to side the more non-traditional methods such as weight training, one also achieve optimal levels of mental health. This is also important because today people absorb more information in one day than a person in the 1400s absorbed in an entire lifetime. So, weight training today helps one to stay focused, strong and in control.
If one feels depressed, it’s best to take some action about it as depression doesn’t just go away on its own. In addition to getting help from working with a gym, a doctor or therapist, here are few suggestions one can do to feel better.
Suggestions to Drive Away Depression
Fights Depression 1 Exercise
People who are into the hands of depression may not feel much like being active. But make it sure to do it anyway (ask a friend to train with you or hire a trainer to get you on your exercises if you need to be motivated). Weight train for at least 45 minutes 3 or 4 times a week for better performances.
Once one gets in the exercise habit, it won’t take long to notice a difference in their mood. In addition to getting in some bodybuilding or weight training, some yoga poses too can help relieve feelings of depression.
Two other aspects of yoga and weight training are that one is forced to deep breathe and focus while in the workouts. This forcefulness of focusing in the present state will leave no room for worry or anxiety and can also help people to overcome with depression and feel better.
Fights Depression 2 Good Nutrition
Depression affects appetite. There are many variations in eating habits of people, one may not feel like eating at all, but another might over eat. If depression has affected the eating, one will need to be extra mindful of getting the right nourishment.
Good healthy nutrition can influence a person’s mood and energy. So eat plenty of fruits and vegetables and get regular meals (even if one doesn’t feel hungry, try to eat something light, like a piece of fruit, to keep one going).
Fights Depression 3 Solution Maker
Try to identify the situations that have donated to one’s depression. When one comes to know the reasons for depression then try to talk about it with a caring friend.
Talking is the best way to release stress and negative feelings and to receive a good understanding. If one doesn’t find anyone to discuss the sensitive matter then start writing on a piece of paper this will also work equivalent good as one gets with talking. Once one transforms thoughts and feelings into the open book and diverts the attention to something positive. Take decisions to solve problems.
Ask for help if it is required. The close connection to friends and family can help relieve depression. (This approach also helps one to feel there’s someone on whom he can trust.)
Fights Depression 4 Exercising the Imagination
With the state of depression, a person’s creativity and sense of fun gets blocked. By exercising the imagination like (doodling, sewing, writing, dancing, painting, drawing, composing music, etc.), by this one not only get those creative ideas flowing into the mind rather one also starts transforming with some positive emotions.
One can also take out some time to play with a friend or a pet, or does something fun for self. Try to find something which cans makes you laugh about – a funny movie, playing video game etc. But laughter is the best of all exercises it can help lighten the mood.
Fights Depression 5 Positive Attitude
Depression affects a person’s thoughts badly, it makes everything seem jumbled up, negative, and hopeless. If depression takes one only towards the negative side of life, make an effort to notice the good things that occurred and would be occurring in the future in life. Try to notice one thing, and then try to think of another. Consider the strengths, gifts, or blessings. Depression takes time to heal, so be patient, but generally, people remain impatient.
Most people commencing with depression have stories that are very similar to one they are flowing with, a heavy head even in the happiest of times.
It is not that athletes do not face such problems; even athletes get mugged up with depression related to multiple concussions.
Anyways, it is weight training work that provides a better remedy for those who suffer from depression a distraction to their painful inner feelings. Though many are likely to find another alternative to their pain is to imbibe in alcohol or drugs instead of getting things treated. Instead of taking the support of self-treatment through drugs and alcohol, it is always better to lean on bodybuilding and strength training instead of the healthy “addiction”. Untreated depression is very dangerous and only shows the route of suicide. This is the reason the suicide rate is increasing in the present condition.
The Mechanism to Overcome Stress by Weight Lifting
As we know that exercise and weight training is highly beneficial in overcoming depression, but now let us know the mechanism of it.
Women who do weight training tends to feel more confident, capable and in control. Group resistance training exercise is highly recommended because it increases social involvement which is especially helpful to those who are isolated and withdrawn.
This is particularly very important for old people. They often battle depression as they become more delicate and lonely. Group exercises offer seniors a safe environment to get fit along with the opportunity of building healthy friendships that give them a purpose to live.
People who experience depression due to a chemical imbalance may also get benefitted from the old fashion remedy of weight training.
Weight training increases serotonin levels, a neurotransmitter that helps one to feel calm and relaxed. If the level of serotonin is low then this is believed to be the reason for many mild to moderate cases of depression. For such people, even as little as ten minutes of exercise a day can help. The more one exercises the better one feels, and starts looking better too.
The most important message to convey is that we all face those down moments in some or the other time, but try to subside them sooner to rule the entire day with positivity. So, it is better to focus to maintain a depression-free lifestyle by depending upon weight training, surrounding oneself with really great helpful people and friends, getting rid of negative people and also focusing on life’s goals.
Living a healthy depression free life can be done by reducing stress and finding social support as well as dietary changes.
“Make Sure To Get On To Weight Training To Enjoy Depressed Free Life”
Disclaimer: Updates mentioned in the article are for general information purpose only. If making any changes in the fitness program or diet then it is requested to consult your doctor or a dietician before implementing anything new.