Exercise

Exercise (i.e. the type that strengthens muscles or raises heart rate and a sweat) may significantly reduce the effects of depression.  Interestingly, people with depression tend to have lower fitness levels than those who do not have depression.  Exercise is known to increase ‘feel good’ hormones in most people, and it has a number of benefits for people who have depression.

How does it help?

Exercise may increase the levels of the brain hormones known to be lower in people with depression, and the increase in body temperature may have an antidepressant effect.  Exercise is also a good distraction from everyday stressors, it increases or has the potential to increase social interaction, and it may be a good way of regaining control.

There have been a number of research studies carried out on the effects of exercise on elderly people with depression, and these have shown very positive results.  One such study showed that while antidepressants were fairly quick at improving symptoms of depression, after 16 weeks of treatment, exercise was equally effective as antidepressants in reducing depression in patients suffering major depressive disorder.

Overcoming inertia

One of the most challenging aspects of depression is a general lack of motivation.  The sense of physical inertia can make it very difficult to do even simple tasks, much less get out and do regular exercise.

To overcome the physical inertia, people with depression may need to be assisted by a supportive friend or partner, or to participate in a structured program as an incentive to exercise on a regular basis.  A brisk walk once a day is a great place to start.

Garry MacDonald, who is on the board of the National Depression Institute, says that exercise was one of the best things he did during the worst of his depression.  Every morning, whether he felt like it or not, and he rarely felt like it, he would make himself get up and go for a brisk walk for half an hour.  About 20 minutes into the walk he would start to feel much better than when he first started.

Be careful…

… not to overdo it!  Some people will throw themselves into a new program with a degree of impatience and high expectations.  Overdoing exercise (or exercising beyond your individual capacity), lack of rest and recovery time, and strain or injury may result in fatigue, muscle pain, and feelings of frustration or incompetence.  If you are unsure it is best to start slowly and work your way up, or get some help from a local physical trainer or instructor who is sensitive to your needs.

References:

Australian National University

Better Health Channel 

The association between physical activity and depression in older depressed adults.
Journal of Aging & Physical Activity 7(1):55-61
James A Blumenthal
1999

Exercise: the Nature Fix
Musculoskeletal Medicine Au
Richard Harvey
1995