When battling depression, the last thing you feel like doing is getting up and moving your body. However, research shows that exercise can be a powerful tool in the fight against depression.
Our bodies produce specific protein chemicals that are only activated through movement, and these chemicals can significantly impact our mental health. Understanding this connection may be the motivation you need to start incorporating more physical activity into your daily routine.
The Science Behind exercise and Depression
Exercise has long been recognised for its physical health benefits, but its impact on mental health, particularly depression, is equally profound. When you exercise your body produces two crucial protein chemicals. Brain derived Neurotropic Factor (BDNF) and endorphins. These proteins play a significant role in combating depression.
Brain Derived Neurotropic Factor (BDNF)
BDNF is a protein that supports the growth, maintenanceand survival of neurons. It plays a critical role in neuroplasticity, which is the brains ability to adapt and recognise itself. higher levels of BDNF are associated with improved mood,cogniive function and overall brain health. Exercise has been shown to increase the production of BDNF, thereby promoting brain health and reducing symptoms of depression.
2. Endorphins
Often referred to as the body's natural painkillers, endorphins are neurotransmitters that reduce pain and boost pleasure, resulting in an overall feeling of wellbeing. exercise stimulates the release of endorphins, which can lead to the so called, "runners high", a euphoric feeling often experienced after intense physical activity. this endorphins boost can help alleviate feelings of depression and improve mood
How Movement can improve mood
Understanding the biological benefits of exercise can explain why movement is such an effective tool against depression. There are several ways in which exercise can improve mental health.
Stress Reduction - Exercise helps to lower the levels of stress hormones such as cortisol. reducing these hormones can reduce feelings of stress and anxiety, which often accompany depression.
Enhanced Cognitive Function - Physical activity increases blood flow to the brain, which can improve cognitive function and memory. Exercise also stimulates the production of new brain cells, which can combat the cognitive decline associated with depression.
Social Interaction and Support - Participating in Group activities can provide a sense of community and support. Social interaction is crucial for mental health and connecting with others through physical activity can reduce feelings of isolation and loneliness.
Starting an exercise routine when you are struggling with depression can be challenging. Here are some tips to help you get started...
Start Small
Begin with small manageable goals. even a short walk around the block can make a difference. gradually increase the duration and intensity of your workouts as you feel more comfortable
Find Activities You Enjoy
Choose exercises that you find enjoyable and fun. Whether it's dancing, Muay Thai, swimming running, hiking, finding an activity you enjoy makes it easier to stick with it.
Set a Schedule
Establish a regular exercise routine by scheduling workouts at the same time each day. Consistency is key to reaping the mental health benefits of exercise.
Incorporate Variety
Mix up your workouts to keep things interesting. Try different types of exercise to work different muscle groups and prevent boredom.
Seek Support
Consider working out with a friend or joining a fitness class. Having a workout buddy can provide motivation and accountability.
Embrace movement for better Mental Health
Depression can make it incredibly difficult to find the motivation to move, but understanding the profound benefits of exercise on mental health can be a powerful motivator.
By incorporating regular physical activity into your routine, you can boost the production of essential protein chemicals like BDNF and endorphins, which can significantly improve your mood and combat the symptoms of depression
Remember, it's not about running a marathon : it's about taking small, managable steps to incorporate more movement into your daily life.
Your mind and body will thank you.
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