Although true depression is a serious medical condition, many people who have experienced it report that depression is curable
with treatment that may include medication, psychotherapy and lifestyle changes. Exercise may have an important part to play
in the prevention and treatment of depression.
Depression: an age-old malady
True depression is a serious medical condition described as a state of extreme dejection, morbidly excessive melancholy, a mood of
hopelessness and feelings of inadequacy, often coupled with physical symptoms. Serious and chronic cases of depression are triggered
by many factors including, chemical imbalances caused by decreased levels of neurotransmitters in the brain, genetic predisposition,
psychosocial stress, alcohol and drug abuse, among others.
The exercise-depression link
Several studies have shown that exercise can play a beneficial role in the treatment of depression. A recent study of hospitalised
depressed patients showed significant reductions in depression among patients who were prescribed an aerobic exercise program, but
not in a control group who participated in occupational therapy.
Another study in which patients were randomly assigned to eight weeks of walking and jogging recreational therapy or a waiting list
reported that depression scores decreased only in the exercising group. People who were not clinically depressed - but were at high
risk for depression or had some depressive symptoms - also showed improvement after following an exercise program.
Chemical imbalances caused by decreased levels of neurotransmitters in the brain are linked to depression. Antidepressant medications,
including the selective serotonin re-uptake inhibitors (SSRIs) such as Prozac, increase the availability of neurotransmitters at receptor sites in the brain.
Exercise may exert it's beneficial effects through influencing metabolism and the availability of central neurotransmitters. Researchers
have also reported that exercise may provide a therapeutic distraction that helps to divert a depressed person’s attention from worry,
concern and guilt. It can also help a person to feel greater control of his/her life and increase self-esteem. In addition, exercise
improves health, physique, flexibility and weight; and helps get rid of feelings of pent-up frustration, anger and hostility.
What kind of exercise?
Choice of exercise depends on physical abilities and skills as well as physical and mental needs. There is no evidence that any one kind
of exercise has a greater impact on depression than others but many studies report positive results after instituting walking, jogging
and running programs. However, positive outcomes do not necessarily depend on achieving physical fitness.
Walking the blues away
Walking is an excellent way in which to exercise. When you walk briskly for at least 15 to 20 minutes your heart muscle is strengthened. A
strong heart muscle will help lower high blood pressure and reduce the risk of a heart attack or stroke. Other muscle groups in your arms,
legs, thighs buttocks and abdomen will be toned and strengthened and your lungs will develop a greater capacity to inhale and exhale carbon
dioxide. Walking improves physical health and also helps relieve built-up tension and stress.