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Depression is a common but serious mood disorder that affects how you feel, think, and handle daily activities.
While many treatments are available, one of the most effective and accessible methods for managing depression is exercise.
Regular physical activity can have a profound impact on mental health, offering both immediate and long-term benefits.
In this post, we are going to explore 5 ways exercise helps with depression.
Let's dive in!
When you exercise, your body releases chemicals called endorphins, often referred to as "feel-good" hormones.
These endorphins interact with receptors in your brain, reducing your perception of pain and triggering a positive feeling in the body.
Additionally, exercise increases the levels of serotonin, a neurotransmitter that plays a crucial role in mood regulation.
Higher serotonin levels can help alleviate feelings of depression and enhance overall mood.
Quick Tip: One recent study took young adults with major depressive disorder (MDD) and Generalized Anxiety Disorder (GAD), and had them resistance train (ie. lifting weights).
These young adults exercised two times per week for 25 minutes per session for 8 weeks.
As a result, they found massive improvements to MDD and GAD
Think: sweat for serotonin!
Exercise is a powerful stress reducer.
Physical activity helps lower the body’s stress hormones, such as cortisol, while simultaneously stimulating the production of endorphins.
Regular exercise can also improve sleep, which is often disrupted by stress, depression, and anxiety.
A good night’s sleep can significantly improve your mood and cognitive function.
Quick Tip: Exercise promotes stress resilience, so as you build physical strength, you may see improvements in handling stress.
Achieving fitness goals, no matter how small, can boost your self-esteem and confidence.
When you set and reach exercise milestones, you feel a sense of accomplishment, which can be particularly beneficial for those struggling with depression.
This improved self-image can positively affect your overall outlook on life.
Quick Tip: Set realistic and achievable fitness goals.
Whether it’s walking for 15-20 minutes a day or lifting weights for 2 sessions a week, every milestone counts.
Exercise often involves social interaction, which can be a critical component in managing depression.
Joining a gym, participating in group fitness classes, or even going for a walk with a friend can help you feel connected and supported.
Social interactions provide an opportunity to share experiences, gain support, and feel less isolated.
Quick Tip: Consider joining a jiu-jitsu gym, fitness class, or walking group to meet new people and enhance your social network.
Engaging in physical activity provides a healthy distraction from negative thoughts and rumination, which are common in depression.
Exercise requires focus and can divert your attention away from the worries that contribute to depressive symptoms.
This break from negative thinking can help you gain a new perspective and improve your mental clarity.
Quick Tip: Find an exercise that you enjoy and that requires concentration, such as lifting weights or a martial art.
If you're unsure where to start with exercise, or if you're looking to take your mental health journey to the next level, I create Depression Slayers 15-Minute Workouts are the perfect addition to your routine.
These quick, effective workouts are designed to fit seamlessly into your day, helping to boost your mood and improve your overall well-being.
Plus, when you join us, you'll gain exclusive access to the "LIFT Your Mood: 3 Hacks that Boost Mood & Well-being" digital book, packed with practical tips and strategies to enhance your mental health.
Simply sign up below and I'll send them over to you!
Incorporating exercise into your daily routine can be a game-changer in managing depression.
From boosting endorphins and reducing stress to improving self-esteem and offering social interaction, physical activity provides numerous mental health benefits.
Remember, the key is consistency.
Start with small, manageable steps, and gradually increase your activity level.
Always consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.
By making exercise a regular part of your life, you can take significant steps toward improving your mental health and overall well-being.
Thank you for reading!
Before I started my fitness journey, I was dealing with large bouts of depression that I couldn't stand experiencing.
I felt like I had no control of my life.
It got so bad that I had thoughts of ending it all.
And then, one day, I decided to try and change something in my life.
I saw these incredible weight loss transformations, and decided to try weight loss.
Initially, I thought that was the ticket to happiness, and jumped at it.
I started to exercise... and I hated it.
It was grueling and it wasn't fun.
And then, I started to notice that I felt slightly better after my workouts for hours at a time.
Anxiety can be a challenging condition to manage, but incorporating regular exercise into your routine can provide some support.
Physical activity not only benefits your physical health but also plays a crucial role in enhancing mental well-being.
In this post, we are going to explore five ways exercise can help support anxiety and promote a more balanced state of mind.
Let's dive in!
Let me tell you about my friend Hahn.
Hahn is in his 50s and JACKED.
When I am grappling with him in Jiu-Jitsu, he is a fun roll because he's a friendly guy.
But when he locks in, he is one challenging roll.
While he consults with his doctor for additional solutions, he really dials in on 5 factors that are in his control that have helped him for years.
And for myself in my 30s, these 5 things are the only things I do that have been working extremely well for me.
In this post, I'm going to share with you what I learned about supporting your testosterone levels naturally.
Let's dive in!