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Just Call Me Jess

Mood Disorders and Mindfulness

September 25, 2019

Exercises To Help With Depression

So, you have just woken up and the first thing that crosses your mind is a negative or depressive thought.

“Ugh, I have to go to work” or “Man I did not sleep well at all”. What should you do? 

Exercise!

Research has provided evidence that supports the notion of exercise improving ones mood. Exercise can decrease depressive symptoms, anxiety, substance use and bulimia. To decrease depressive symptoms specifically, cardio and aerobic exercises work best.

There is no overwhelming research that indicates that you must perform a high intensity workout, rather all point to moving in some way in general. 

But Jess, I’m depressed and can barely get out of bed. Why should I make a point to exercise?

Simple.

When you exercise the brain releases endorphins or our “feel good” neurotransmitters, which decreases our pain and increases pleasure. Individuals diagnosed with depression have low serotonin so the “feel good” chemical that is released helps bridge the gap. 

Also when we exercise, we have time to process or distract ourselves from life stressors.  For some, having that extra time to focus on another activity, allows for fresh eyes and a fresh mind to reassess their situation. For others, exercising allows them to have a safe place and safe activity to process their thoughts and emotions regarding a specific situation. Either way it seems exercise provides an opportunity to practice mindfulness.



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Exercises to help with depression

Walk/Jog If available, take a walk outdoors. Soak in some Vitamin D and get some free light therapy. If you have a friend that could also benefit make a routine of walking in the mornings to boost your mood. Walking can be a precursor to an exercise. Maybe you have been interested in becoming a runner or cyclist but have difficulty making that first step to achieve your goal. Walking is a great way to start. Walking releases some of the same endorphins and improve attentiveness throughout your day. 

Yoga, while challenging, has many benefits for the mind, body and soul. Give the beginner yoga videos or classes a chance to improve your mood, concentration and reduce your stress. 

Tai Chi has been shown to reduce anxiety, stress and depression as it focuses on meditation, slowly breathing and slow movements. Tai Chi is known for its ability to improve one’s balance and mobility. In a study done on the geriatric population, results found that those who participated in Tai Chi as well as psychotherapy had improvements in their cognitive test and had reduced inflammation (physical perks!). 

Dancing has SO many positive benefits! By dancing you can decrease stress, anxiety, depression, reduce isolation and lose weight. Dancing improves your memory, which many suffer from due to depression, and it increases your energy. Simply, turning on some empowering music when you wake and dance it out for as long as you want. I recommend Pink! 

Swimming allows for deep breathing and long strokes to release of endorphins and decreases the excessive flight or fight hormones- that increase anxiety. Swimming requires deep breathing, muscle relaxation and stretches similar to many techniques that seek to relax the individual. 

Do not get hung up on how long you do the exercise, as NIKE says, “Just Do It”. Even 10-15 a day will provide benefits to make a difference in your mood and decrease anxiety. 

“But Jess, how do I get motivated to do these awesome exercises to help with depression?”

Figure out what you like

Although I have mentioned some exercises you can do to get started, do not feel limited. If you try these and none of them work, that is fine. You have identified what does not work for you or what is not attainable. That is just as valuable.

Plan for success

Identify, when your moods decrease in the day. Is it a certain day? Is it after a stressful day? Or does your anxiety kick in when you realize how much you have to do, but your depressive symptoms will not allow it to happen.

Those are the times to plan to exercise.

By exercising during your critical moments of the day, you are increasing the dopamine in your brain and making your receptors happy 

Overall, exercise allows for a break from life stressors or excessive worry and reminds us to be mindful. It is known that depression causes fatigue, anxiety and a lack of motivation and concentration, which is why it is important to plan small things to achieve each day to decrease symptoms.

Exercise reminds us to be present in the moment and remember what we are in control of…ourselves!

What exercises help with depression for you?

Filed in: Mental Health • by justjess18 • 25 Comments

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Comments

  1. Lisa

    September 26, 2019 at 10:31 pm

    Completely agree! If you can muster the energy to start, it’s a great distraction, energy and mood booster

    Reply
    • justjess18

      September 27, 2019 at 11:20 am

      Sure is!

      Reply
  2. Jen

    September 27, 2019 at 1:00 pm

    These are great ideas. I have been loving the elliptical lately!

    Reply
  3. Shay

    September 27, 2019 at 11:05 pm

    Walking or jogging always helps me to deal with life’s stressors. Great post!

    Reply
    • justjess18

      September 28, 2019 at 12:49 am

      Same here!

      Reply
  4. Bill @ OthFit

    September 28, 2019 at 1:42 pm

    These are great ideas. When I’m feeling depressed I try and get out and walk the puppy. I always feel better afterwords.

    Reply
    • Bev Francis

      October 1, 2019 at 5:50 am

      All great excercises! I especially like dancing, simply moving to a beautiful beat, allowing the music to take you away leaves me with a smile on my face

      Reply
      • justjess18

        October 3, 2019 at 12:26 am

        exactly!

        Reply
  5. Gratisoul

    September 28, 2019 at 7:56 pm

    Yoga is definitely like therapy! One can even try meditation! It does wonders and helps us calm our mind, body and soul!!
    Amazing blog!
    Love,
    Gratisoul

    Reply
    • justjess18

      September 29, 2019 at 1:31 pm

      Thank you for reading!

      Reply
  6. Sarah

    September 29, 2019 at 12:52 am

    Jess, these are great exercise recommendations!! I suffer from depression, so I will definitely be trying some of these out. Thanks for sharing.

    Reply
    • justjess18

      September 29, 2019 at 1:31 pm

      Thank you for reading!

      Reply
  7. Nancy

    September 29, 2019 at 7:52 pm

    It is good that there are some exercises to help with depression. I found exercising being a stress relief. It is a win win where you’re getting fit and feel mentally better.

    Nancy ♥ exquisitely.me

    Reply
  8. Amy Aed

    September 30, 2019 at 5:19 pm

    Walking is definitely one of the easiest things you can do to try and lift some of the symptoms of depression. Especially when you’re outside in nice weather surrounded by nice surroundings, it can definitely help lift your mood even a tiny bit.

    Have a great week 🙂
    Amy x Wandering Everywhere

    Reply
    • justjess18

      October 3, 2019 at 12:27 am

      I try to walk/run outside at least 3 times a week

      Reply
  9. Hannah

    October 1, 2019 at 5:08 am

    I haven’t worked out in a while, especially cardio. I remember I used to go to my barre classes after work religiously and I loved it. It really helped me blow off steam from the stresses of work.

    Hannah the Mad Dog

    Reply
    • justjess18

      October 3, 2019 at 12:27 am

      That was an awesome stress reliever

      Reply
  10. Mica

    October 4, 2019 at 5:30 am

    These are great tips! While I don’t have depression I agree exercise is so important! While I don’t do anything formal we do walk the dogs and running around with the kids at the playground happens almost every day too, haha!

    Hope that you are having a great week 🙂 I’ve got a scarf giveaway on my blog right now 🙂

    Reply
  11. Jordyn

    October 22, 2019 at 2:33 pm

    This is such a great post! I especially love the tips for getting motivated since this is something I struggle with. When I can get myself to exercise, yoga is one of my favorite things to do. Thanks for sharing!

    Reply
  12. Beth Gray

    October 24, 2019 at 8:29 pm

    totally agree – for me: there’s nothing like walking or going for a jog with my dogs to lift my spirits and remind me that it’s not all as bad as I’ve been telling myself!

    Reply
  13. Lashunta

    November 1, 2019 at 12:47 pm

    Great advice! I always feel better mentally after a good exercise session. You can start off by doing a little each day.

    Reply
  14. Tiffany

    January 14, 2020 at 6:17 pm

    I have an anxiety disorder that comes with depression and I can definitely vouch for exercise as a way of managing and coping. Yoga is my go to as it gets out the restless shakes of nervousness while helping me stay calm and literally go with the flow, and breathe.

    Reply
    • justjess18

      January 15, 2020 at 12:41 pm

      Literally same! I love the way it calms me and allows for a few moments of clarity.

      Reply

Trackbacks

  1. 5 Simple Things To Do After A Panic Attack - Just Call Me Jess says:
    July 15, 2020 at 5:00 am

    […] Stretch or go for a walk […]

    Reply
  2. How To Fight Off Anxious Thoughts: 6 Tips To Help You Cope! - Just Call Me Jess says:
    August 5, 2020 at 5:34 am

    […] have tried to go out and exercise, talk to a friend or even my therapist. I try the skills taught to me and the thoughts come back as […]

    Reply

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JustcallmeJess

As a licensed social worker working in an adult community mental health center in the South, Jess seeks to spread awareness and educate those who may otherwise never gain mental health information.

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