How to Fight Depression (Without the Pills)

Exercise-is-better-than-antidepressants

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How to Fight Depression (Without the Pills)

Exercise is better than antidepressants.

● 1 in 10 Americans now takes antidepressant medication

But there are other ways to fight depression:
â–  Regular exercise can improve mood in people with mild to moderate depression
â–  Exercise can also help treat severe depression

Exercise vs Antidepressants Study:

â–  3 groups:
● Aerobic exercise
● Antidepressant medication
● Aerobic Exercise + Antidepressant medication

â–  Results:
● After 16 weeks 65% of people in all 3 groups no longer had major depression
● Exercise and antidepressant results were essentially the same

â–  Follow up:
● Exercise's effects lasted longer than those of antidepressants.

How does exercise relieve depression?

â—‹ Exercise enhances the action of endorphins
â–  Endorphins improve natural immunity
â–  Reduce the perception of pain.
â–  They may also serve to improve mood
â—‹ Another theory is that exercise stimulates the neurotransmitter norepinephrine
â–  This may directly improve mood

â—‹ Besides lifting your mood exercise:
â–  Lowers blood pressure
â–  Protects against heart disease and cancer
â–  Boosts self esteem

What exercises are the best for fighting depression?

â—‹ Get runners high
â–  When it comes to fighting depression, aerobic exercises have the edge
● 20-30 minutes most days a week
â—‹ (Intensity level doesn't matter, just get moving!)
â–  When you cross a threshold while running, you get "runners high"
● A release of endorphins
â—‹ Endorphins are the body's natural morphine
â—‹ Produce joy and decrease pain levels
â—‹ Boost strength to boost your mood
â–  Study of 45 stroke survivors with depression found that a 10-week strength training program helped reduced symptoms of depression

â–  Benefits of strength training:
● Mastery and control
● Visible results
● Focus
â—‹ Inhale, Exhale

â–  Yoga
● Improves flexibility
● Involves mindfulness
â—‹ (Which breaks up repetitive negative thoughts)
● Improves balance
● Is meditative

â–  Study of 65 women with depression
● 34 women who took a yoga class twice a week for two months showed a significant decrease in depression
â—‹ Compared to the 31 women who were not in the class

â—‹ Take a hike
â–  Simply walking his numerous benefits
● In one study, walking fast for about 35 minutes a day five times has a significant influence on mild to moderate depression symptoms
● Just getting outside can boost mood
â—‹ Sunshine stimulates our serotonin levels
â—‹ Many researchers believe that an imbalance in serotonin levels may influence mood in a way that leads to depression.

â–  Benefits of walking include:
● Lowers disease risk
● Strengthening heart
● Gives you energy

depression

Sources:
http://www.webmd.com/depression/features/serotonin
http://well.blogs.nytimes.com/2013/08/12/a-glut-of-antidepressants/
http://www.health.harvard.edu/newsweek/Exercise-and-Depression-report-excerpt.htm
http://www.everydayhealth.com/depression-pictures/great-exercises-to-fight-depression.aspx#/slide-7
http://www.tescoliving.com/health-and-wellbeing/fitness/2013/october/top-10-health-benefits-of-walking-everyday

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