Exercises May Ease Depression Just as Well as Medications
In many cases of depression, although they may seem like a torture, exercises may be the right treatment technique for recovery.
It is very common for people who used to be very active in their life to become couch addicted during their depression episodes.
Exercises' most dreadful enemy are the fatigue and low energy symptoms of depression and can create overwhelming feelings of worthlessness for those who watch their body changing proportions.
A depressed person's health and activity level are damaged by their condition. Although, the mood disorder and poor physical condition are not so tightly related as a Duke University Medical Center in Durham , N.C. study has shown. Exercising may ease depression just as well as medication.
What to consider when starting practicing exercises:
- - Set small fitness goals.
- - Focus on success rather then on the possibility of failure
- - Avoid isolating yourself.
- - Do one new non – diet related activity each week.
- - Establish a contract for fitness goals each month.
Antidepressants or exercises
As it was shown in a late 1999 study, the exercises play an important role in relieving short – term depression and their effect can be compared to that of medication. Three groups of people were given different therapies for comparison. The first group practiced physical exercises, the second one was given medication therapy and the third group had a combined therapy of both medications and exercises. The results have shown that the exercises therapy was as effective as the other two groups' treatments.
The results were even better according to a follow – up study that continued monitoring the subjects for an additional 6 months. Even more, they showed that exercising therapy prevents the depression to relapse. The more an individual practices exercises, the less predisposed he is to re – experience depression episodes.
An interesting observation was that those who used combined treatments of medications and exercises did not do as well as those who only worked out. This effect was blamed by some researchers on the more active role that people had in exercise groups that gave them a proper motivation.
Although these results are very useful for those who suffer from depression, further research is required to establish the exact connection with the physical exercising and what kinds of depressions are best treated with this kind of treatment.
Most effective steps
Only by taking the first step, one can make progress possible.
Small, singularly focused steps are the key of success into starting an uneasy physical exercises therapy as Teri Jo Oetting, a community dietitian at the University of Missouri Health and Science Center is persuading her patients.
Keep things simple and focus on one area at the time. It will be a lot easier than seeing a whole objective.
People who suffer from depression would rather stay home than go out and mix with other people. They close the door to an endless number of possibilities of being happy. Oetting tells her patients to go out and if they refuse, go out at night. Still being alone but outside. Find the moon and take a few deep breaths. Oetting admits that some patients accuse her of silly methods but she achieves the goal of taking them beyond the door. Small steps well focused that increase in time and provide more happiness, well – being and a more sociable behavior that is the way to cure.
Exercises
A gift one can offer himself
Several years ago, Julia Roisen faced more difficulties than she thought she could handle. The busy mother was diagnosed with depression; she was unsatisfied with her body and couldn't go through a whole meal without crying. She took the strings of her life into her own hands and starting practicing. Among domestic stuff and raising her youngster, she started taking “one baby step at the time” with physical exercises. In her case, the result was unexpectedly well and she recovered the life she used to have.
Wonders can be done by a sense of control and participation in new activities. This is why Oetting doesn't always talk about diets and exercises with her patients. She tells them to do a large number of activities that may seem silly but that improve focusing and give an example to refer to in the moments of depression attacks.
Gaining weight
Oetting blames the antidepressants for the possible gain of weight so she always suggests seeing a dietitian before the symptom appears.
Gaining weight can be avoided. “The older antidepressants are more associated with weight gain than the new ones,” says Jeremy Kisch, PhD; senior director of Clinical Education for the National Mental Health Association. “But effects are individual. If you experience a problem, you need to let your doctor know, then work together to find an alternative.”