Depression is a widespread illness that affects tens of millions of people worldwide. The severity can range from apathy or mild sadness to suicidal thoughts, but any form of depression severely reduces the sufferer's quality of life. There are a variety of treatments available for depression, including antidepressant drugs, psychiatry and hospitalization for severe cases. However, one of the simplest and most effective is developing a fitness and exercise routine.
It has long been known that exercise has many positive health benefits, and that physical health is tied closely to mental health. A poor diet has been shown to lead to depression and an inability to focus, for example. However, the importance of exercise in treating depression goes beyond that. Even mild exercise produces endorphins, which are chemicals that produce an analgesic, or pain-reducing, effect.
Since depression is often accompanied by physical symptoms such as aches and fatigue, this alone is a helpful treatment. Endorphins also produce a euphoric feeling that is often described as a "runner's high." This feeling can take a long time to wear off and has been shown to improve the mood of the patient.
The use of exercise in the treatment of depression has been studied a great deal in recent years, and the results are astonishing. Many people with so-called treatment resistant depression, or depression that does not respond to drugs or conventional therapies, see great results from the addition of an exercise routine and the medical community is beginning to take notice.
However, there are some problems with exercise as a treatment. The biggest one is that a major symptom of depression is a lack of motivation, so it can be very difficult for patients to make themselves exercise. Psychologists have long known that this is a major drawback in prescribing exercise to depressed patients, despite the significant benefits of the treatment.
Another problem is that not all forms of exercise have equal benefits, and whatever exercise is done must be fairly strenuous. A nice stroll around the block is better than sitting at home of course, but as an actual treatment the body must be pushed in order to produce those beneficial endorphins and hormonal releases.
The optimal type of exercise to help with depression is something that's called burst training. This is where you do a group of exercises with short bursts of all out effort, followed by brief recovery periods. The "surges" or "bursts" with these exercise routines help to stimulate the central nervous system and adrenal glands.
It can be difficult for the average person to develop a suitable fitness routine on their own, especially when suffering from feelings of apathy or anxiety that often accompany depression. Additional health problems may also make this difficult.
Both of these problems can be worked around by hiring a certified personal trainer. A good personal trainer will be aware of the patient's limitations and help them develop an exercise routine that works around those while still achieving maximum fitness levels.
In addition, a personal trainer will motivate the patient and monitor their exercise. This process still depends on the patient following instructions and sticking to the routine, but that is true of all depression treatments. The additional motivation given by the trainer can help hold the patient accountable.
If you or someone you know is suffering from depression, it's a good idea to talk to your doctor about adding exercise to your treatment program and consult with a certified personal trainer about the best way to begin.
Shane Doll CPT, CSCS is a certified Charleston personal trainer, fat loss expert, speaker and founder of Shaping Concepts Personal Training Studios. As a specialist in burst training for body transformation and weight loss he provides nutrition and fitness coaching along with e-books, videos, and other resources on his website: http://www.shapingconcepts.com. If you would like to learn more about burst training you can download the FREE e-book "The Essentials Of Burst Training Workout Program Design" from the website.
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