How Exercise Can Lift the Clouds of Depression

According to the World Health Organization (WHO), more than 264 million individuals of all ages suffer from depression, making it one of the leading causes of disability globally. In the United States alone, the latest Gallup Poll 2023 stats show that depression rates have reached new heights, with 29% of U.S. adults reporting to have been diagnosed with depression at some point in their lives. This is over 10% higher than the 2015 figures on depression.

We know that depression is a common and serious mental health condition that affects millions of people worldwide, but what can we do about it?

What is Depression?

The symptoms of depression can vary widely, from persistent sadness and hopelessness to a significant loss of interest in once-enjoyable activities. However, depression is a complex medical condition that goes beyond feeling sad or having a bad day. It can significantly impact every aspect of a person's life, including their emotional well-being, thoughts, and behaviors.

Notably, the prevalence of depression is higher among adult females, affecting 10.3%, compared to males at 6.2%. Beyond its emotional toll, depression often manifests in physical symptoms like chronic pain and fatigue, which complicates daily tasks and responsibilities to overwhelming extents.

The Connection Between Exercise and Mental Health

Given the widespread nature of depression, it is crucial to seek effective treatments and lifestyle changes to manage and alleviate the symptoms. Traditional treatments often include psychotherapy and medication, but incorporating lifestyle changes, such as regular physical activity, plays a significant role in improving mental health. The Mayo Clinic has found that regular exercise, in particular, has been shown to have a profound impact on reducing the symptoms of depression and anxiety. Moving your body is not just beneficial for physical health; it profoundly impacts mental health as well.

Positive Impacts of Exercise on Mental Health

When we engage in physical activity, our bodies release endorphins, often called "feel-good" or "happy" hormones. These endorphins act as natural painkillers and mood elevators, creating a sense of euphoria and happiness commonly known as the "runner's high." However, this benefit is not exclusive to running; any exercise, from swimming to yoga or walking in nature, can boost endorphin levels and enhance mood.

Exercise also stimulates the production of neurotransmitters such as serotonin and dopamine, crucial in regulating mood and raising feelings of happiness and satisfaction. Increased levels of these neurotransmitters can help alleviate feelings of sadness and depression, providing a natural way to regulate emotional stability.

A 2022 study by JAMA Psychiatry in conjunction with the American Medical Association found that "Adults meeting physical activity recommendations (equivalent to 2.5 h/wk of brisk walking) had lower risk of depression, compared with adults reporting no physical activity.”

Moreover, regular physical activity helps reduce levels of stress hormones like cortisol and adrenaline. By lowering these hormones, exercise can help reduce the physical and psychological effects of stress, leading to a more relaxed and calm state of mind.

Three Types of Exercise Beneficial for Depression

Exercise comes in many forms, each offering unique benefits that can help alleviate symptoms of depression. Here are three effective types of exercise to consider:

1. Aerobic Exercises such as running, walking, cycling, swimming, or dancing increase heart rate and improve cardiovascular health, elevating mood and energy levels. These activities stimulate the release of endorphins and other neurotransmitters that boost mental well-being.

2. Strength Training includes weightlifting, resistance band, and bodyweight exercises like push-ups and squats. This type of training exercise helps build muscle and improve overall body composition. Like aerobic exercise, strength training also releases endorphins and can enhance self-esteem and body image, which are often negatively impacted by depression.

3. Mind-Body Practices like yoga, tai chi, qigong, and pilates are excellent practices that promote relaxation and reduce stress by combining physical movement with mindfulness and deep breathing. Yoga and tai chi, in particular, have been shown to reduce symptoms of depression and anxiety by fostering a mind-body connection and improving mental clarity.

Practical Advice on Starting and Maintaining a Regular Exercise Routine

• Start Slowly. If you're new to exercise or haven't been active for a while, begin with small, manageable workouts. This could be a 10-15 minute walk a few times a week or a yoga class. Gradually, you'll be able to increase the duration and intensity as you build stamina and become more comfortable. If you're struggling with motivation, keeping a journal or a fitness app to record your workouts and track progress will help you see your improvement over time. This can be very motivating and reinforce your commitment to regular exercise.

• Set Realistic Goals and Schedule It In. Set achievable goals to maintain motivation and track progress. For example, aim to walk for 30 minutes three times a week, and once that becomes routine, add another day or increase the duration. Treat exercise like any other necessary appointment by scheduling it into your day. Set aside specific times for workouts, and consider them non-negotiable commitments to yourself.

• Find Activities You Enjoy. When you choose exercises that you find enjoyable and engaging, the likelihood of sticking with them long-term is greatly increased. Exercise with friends or family to combine socializing with physical activity. Join a fitness class or a sports team, or find a workout buddy to keep you motivated and accountable.This is the perfect opportunity to try new things and push yourself out of your comfort zone.

• Mix It Up/Break It Up. Don't get bored! Incorporate various exercises into your routine to keep things interesting, work different muscle groups, and reduce the risk of injury. If finding a continuous block of time is challenging, break your exercise into shorter sessions throughout the day. For instance, three 10-minute workouts can be just as effective as one 30-minute session. Incorporate exercise into your daily commute by parking farther away, taking the stairs, or cycling to work. If you use public transportation, try getting off a stop early and walking the rest of the way.

Say Goodbye to Those Clouds of Depression!

The latest research by the British Journal of Sports Medicine found that incorporating regular exercise into your life can be a powerful tool in lifting the clouds of depression. According to the study's lead author, Dr. Ben Singh, "Physical activity is 1.5 times more effective at reducing mild-to-moderate symptoms of depression, psychological stress, and anxiety than medication or cognitive behavior therapy."

So what are you waiting for? By choosing activities you enjoy, setting realistic goals, and finding ways to fit exercise into your daily routine, you can improve your mental health and overall well-being.

If you're ready for a reset,The Place Retreats in Bali specializes in helping people recover from depression and discover who they really are. Our unique, tailored therapeutic programs combine intense psychotherapy, kundalini yoga, circuit training, boxing, TRX, aquatic bodywork, and more to help those suffering from depression renew, revive, and find meaning in life again.

Contact us to find out more. Or join us on one of our award-winning mental health retreats in Bali.