Boost mental health
Fitness doesn't just help with physical health, it can have a positive effect on your mind, and is especially helpful in treating mild depression.
- A survey carried out by the charity Mind in 2001 found that 83% of people with mental health problems looked to exercise to help lift their mood or to reduce stress. Two-thirds said exercise helped to relieve the symptoms of depression and more than half said it helped to reduce stress and anxiety. Six out of 10 of the respondents said that physical exercise helped to improve their motivation, 50% said it boosted their self-esteem and 24% said it improved their social skills.
- Exercise gives you a natural high. This is because it causes the brain to release serotonin, dopamine, norepinephrine, and endorphins which are known to have strong effects on mood, helping to reduce feelings of anxiety, stress and mild to moderate depression. One of the main benefits of using exercise to help lift depression is that you start to feel effects instantly, unlike drugs which can take several weeks to kick in.
- Researchers at Duke University, Carolina, USA, studied people suffering from depression for four months and found that 60% of the participants who exercised for 30 minutes three times a week overcame their depression without using antidepressant medication. This is the same percentage rate as for those who only used medication in their treatment for depression.
- Being more active aids sleep, and as sleep problems are commonly associated with depression it can help with this condition.
- By feeling (and gradually looking) fitter and healthier, exercise allows people to gain a more positive body image, as well as boosting their self confidence and self esteem. This in turn means that they can begin to socialise with more ease.
- Regular exercise also reduces stress and tension, and helps clear the mind. It enables people to unwind and relax in the evenings rather than dwell on problems.
- It boosts energy levels, something those with depression commonly lack. Once you've forced yourself to go and do some exercise the first few times you'll soon find yourself feeling more energetic, even if you just go for short walks.
