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Exercise for DepressionStaying active helps ease or prevent the blues
Quick Stretch!!
Get up from your chair right now and take a “two-minute body break!” Follow the simple exercises at right. Now, do you feel more energized? You should. “Even two minutes of gentle exercise prompts your body to release ‘feel-good’ endorphins,” says exercise physiologist Diana Wentling of Lehigh Valley Hospital and Health Network. Any kind of exercise will do as long as you enjoy it—and the more you move, the better you feel. “Physical activity boosts your spirits and helps you overcome the inertia that so often accompanies depression,” says Wentling’s colleague, therapist Thomas Miller. “If you’re feeling stressed and anxious, exercise can have a calming effect. Like meditation, it moves your attention away from your woes and into the present moment. It also helps you sleep better.”How to get started? When you feel down, you may need an extra push from a counselor or friend to mobilize yourself, Miller says. Whether you’re mall-walking, skating at the rink or bird-watching, a companion helps ease feelings of isolation. It’s important to find the right exercise for you. If you’re the competitive type, choose a battle sport like racquetball. If you prefer solitary activity, you can lift weights or exercise at home to a tape or DVD. (But don’t stay too solitary—socializing is a potent antidote to the blues.) Start with a few minutes a day and gradually build more activity into your schedule. To work different muscle groups and prevent boredom, try a variety of activities. For example, if walking is your thing, explore new routes and locations, or sign up for a local walking program—many schools and organi-zations sponsor them. If you’re on an antidepressant, check with your doctor before starting an exercise program. Your metabolism may change once you get moving, and your medication may need adjusting. This page last updated 2/12/08 04:08 PM
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