Move to Boost Your Mood

Exercise can help ease symptoms of seasonal depression

By Virginia Trower, Club Red Clinic Intern

Need a mood boost? Regular exercise can help reduce feelings of anxiety and depression—all too common during the hectic holiday season. This is just one more reason to make physical activity a regular part of your life. Other benefits you’ll reap include: better sleep, more energy, stronger heart, lower blood pressure, toned muscles and stronger bones—all this with few risks.

How does exercise help relieve depression and anxiety?

Exercise is believed to ease feelings of anxiety and depression in several ways:

Winter blues Feel-good chemicals (endorphins) are released in your brain when you exercise, which may help to reduce feelings of depression.

Exercise can help prevent feelings of depression from worsening by reducing immune system chemicals.

The normal increase in body temperature that occurs with physical activity may provide a helpful calming effect.

Regular exercise can also offer important psychological and emotional benefits:

Exercise can be a great distraction from worries and negative thoughts.

Doing something that is good for you, like physical activity, is also a healthy coping mechanism to help manage anxiety and symptoms of depression.

Exercise may offer the chance to meet and interact with other people, and can help boost self-confidence.

What kind of exercise should I do?

Regular physical activity can be achieved in a variety of ways. Some examples of moderate exercise include:

Walking
Biking
Low-impact aerobics
Swimming
Yard work

How much should I exercise?

Symptoms of depression have been shown to significantly improve with 30 minutes or more of moderate exercise a day, for three to five days a week. However, smaller amounts of activity can still make a big difference in improving your mood, especially if the activity is vigorous.

Should I see my doctor?

Yes, do talk to your doctor. You should make sure you know which activities, how much exercise, and what intensity level is appropriate for you.

Also, remember that while exercise is a great way to ease symptoms of anxiety and depression, it is not a substitute for psychotherapy, medications or other treatment.