Good Essay About Exercising Helps Ease Depression

Exercising is one of the most effective means to treat depression and anxiety disorders. This method can bring many benefits to those who suffer from mental health illnesses. The more doctors will be trained in the art of physiotherapy, the faster will be the recovery. Overview of literature showed the effectiveness of exercise therapy in reducing symptoms of depression and anxiety, which will be presented below. Traditional treatments, meanwhile, are often not available to the general population. Precisely because physiotherapy can make up the data gap for people who cannot access traditional treatment.
Depression is known to humanity as long as it exists, but by the beginning of the third millennium, the problem of depression is beginning to acquire not only conceptual, but also an important practical significance (Tartakovsky). It becomes apparent not only in health care, but also throughout the life experiences. If a hundred years ago, the proportion of depression in the structure of mental disorders was a few percent, now it is much higher (up to 15% of the world's population, while in developed countries - up to 20%). According to forecasts, by 2020 the economic costs of depression will be second only to cardiovascular disease. Depression is often perceived by the carrier itself, and others, as a manifestation of bad character, laziness and selfishness, immorality or natural pessimism. However, it is not just a bad mood, but disease, which requires the intervention of specialists and should be treated.
Depression is a psychosomatic illness, which dramatically reduces the ability to work and brings suffering to both the patient and his/her relatives (Reynolds). It is not only a violation of the mental state; it affects the physiology of all organs. Therefore, depression is a disease of the whole organism. Unfortunately, very few people are aware of the typical manifestations and consequences of depression, so many patients are assisted when the state takes a long and difficult character. About 80% of depressed patients initially seek help from general practitioners, and the correct diagnosis is defined in about 5% of them. Adequate therapy get even smaller number of patients. Patients are not prescribed proper medication, and there is no improvement.

Causes of Depression

Depressive disorders can develop at any age and in representatives of any social groups. This is primarily due to the fact that the values ​​of modern society have a significant pressure on a person (Tartakovsky). People strive to social well-being and professional success, the visual attractiveness. If one cannot achieve this, a person can fall into despair, suffer from setbacks, and as a result, become depressed. To depressive disorders can also lead heavy psychological traumas, such as the death of a loved one, family breakdown, breakup with a loved one, serious illness. In rare cases, depression occurs without any apparent reason. Scientists suggest that in such situations, play a role special neurochemical processes, in particular, the exchange of neurotransmitters (serotonin, norepinephrine, and others).

Symptoms of Depression

Emotional manifestations of depression are very diverse. These include anxiety, despair, low self-esteem. A person suffering from depression, is experiencing constant fatigue, sadness. He/she is no longer interested in what used to bring him/her joy, becomes indifferent to others. Behavior of patients also changes. Depression can be suspected if a person loses the ability to purposeful actions, cannot focus. Sociable and cheerful person by nature, falling into a depression, starts to avoid contact with friends, loved ones, locks him/herself in the four walls. Often there is an attachment to alcohol, narcotic drugs.
Patients with depression also have certain peculiarities of thinking. Thoughts about themselves become negative, the person is recorded on the negative aspects of their lives, feels unnecessary, useless, a burden for relatives. For a person it becomes difficult to make decisions independently. In addition to changes in the emotional sphere, depression is also characterized by physiological (somatic) manifestations (Tartakovsky). Most often there is disturbed sleep and wakefulness, insomnia occurs. Appetite may disappear completely or, on the contrary, increase and lead to overeating. Patients complain of pain in the heart, stomach, suffer from constipation. There is markedly reduced energy reserve of the body, patients quickly overwork even with small physical and mental load. Often there are disorders in the sexual sphere.
Unfortunately, alcoholism and drug addiction is often caused by depression. Alcohol and drugs provide the patient a false sense of well-being. Depression also underlies a variety of social phobia (fear of losing a loved one, the fear of being in public places), and in severe cases can lead to suicidal thoughts and attempts (Reynolds).

Psychological Benefits of Exercise During Depression

Physical activity influences neurotransmitters - substances that provide the connection between neurons of the brain ("Exercise for Stress and Anxiety"). Depression is caused by an imbalance of neurotransmitters of serotonin and norepinephrine, and training helps to recover it. The most common psychological benefit of exercise is increasing self-esteem. During exercise, your body produces chemicals - endorphins. These chemicals interact with receptors in the brain and thus reduce the pain perception. Endorphins also induce positive feelings similar to those that occur after taking morphine. For example, a condition occurring after a good run or any other exercise can be described as euphoria.
Effect of endorphins can be compared to analgesics, which means that they reduce the perception of pain. Also, their action may be specified as a sedative. They are produced in the brain, spinal cord and many other parts of the body and are released in response to a signal from the brain chemicals - neurotransmitters. Nerve endings, to which endorphins are attached, are the same on which the action of analgesics is directed. However, unlike morphine, endorphins are not addictive and do not cause affection.
Regular exercise can help to relieve stress, facilitate the state of anxiety and depressive thoughts, increase self-esteem, and improve the quality of sleep. Regular exercise has the following advantages in terms of health of the body (Reynolds): strengthens the heart, increases energy, and reduces blood pressure. In addition, it improves muscle tone and strength, strengthens bones, reduces body fat and allows a person to look fit and healthy.
High self-esteem is the key to victory over depression. One of the signs of depression - dissatisfaction, inability to assess one’s inner and outer beauty (Bergland). Training will save a person from extra pounds and naturally improve the sense of self. People can regain self-confidence and a sense of satisfaction. Exercising in the nature, it is great to enjoy the beauty of trees, flowers, surrounding terrain, even the neighbor's dog. Depression often does not let people notice the many and varied aspects of life. Training is the time that one devotes to oneself personally, the time when one can solve problems and feel better. People can say to themselves: "I am a good person, I do useful work, training will strengthen my heart, protect me from disease and give me a lot of years of healthy, active life."

Where to Start?

Depression reduces the motivation of the person, dulls the desire to do something useful. It is unlikely that anyone would want to deal with oneself when feeling overwhelmed and exhausted. Most likely, the first thing is to turn to a therapist or a doctor, who will pick up drugs to combat the psychological front. In addition to medical care, it is a good idea to start training - at least 30 minutes every day. It is necessary not to dispose of training, even if a person has selected the appropriate antidepressant: physical activity helps keep emotions under control.
It is recommended not to expect immediate tangible results. Excessive expectations is the key to failure. If the person does not have the strength to complete workout, it is necessary to shorten its duration. If one cannot train today - it does not matter. The main thing - remember that regular exercise is a great help on the way to getting rid of depression.

Types of Exercises that Ease Depression

According to studies, any kind of exercise can help with depression. The following are examples of the most moderate exercises: cycling, dancing, work in the garden, golf (walking instead of using the car), home cleaning, particularly sweeping, mopping and vacuuming, jogging for short distances. There can also help aerobics with low load, playing tennis, swimming, walking, work on the lawn, especially mowing and raking, yoga.
Because for people suffering from depression, social support is a very important point, visiting groups for sports can be very effective. In addition, exercises can be done with a good friend or loved one. So people get from exercising psychological satisfaction, as they know that other people are supporting them (Bergland).

What Kind of Exercises to Choose for Depression Fight?

Before start to exercise, people have to answer the following questions: What exercise I like the most? How would I like to do exercises - individually or in a group? What activities are best suited to my work schedule? Do I have a certain physical condition, because of which I cannot choose the exercises that I want? What are the goals I pursue? (For example, weight loss, muscle strengthening, improving flexibility and mood)
It is necessary to try doing the exercises for 20-30 minutes three times a week. Studies have proven that the greatest effect is given by sports 4-5 times a week. However, it is essential not to overdo it, if a person has just started studies. Start with 20 minutes and gradually increase exercise to 30. Before start a program, it is necessary to make a list of exercises and determine the exact time allocated for them. When a person gets used to these exercises and time, then he/she can make changes to the program and its duration.
Below are tips that can help people start the sports program easier. Select the exercises that they like. Sports should be fun. Make a daily schedule of sports. If they need a reminder, they should mark these days in the calendar. The diversity brings to life interest. They should not use the same exercises that they do not become bored. Visit a local sports center or consult with a trainer that will help diversify the exercises. Try to avoid unnecessary purchases. If a person is not going to constantly go in for sports, it is not necessary to buy expensive equipment or a subscription to the gym for a year ahead. Perform all exercises. If a person practices regularly, exercise will become part of his/her life that will help in treatment of depression.
In case, the person feels pain in the course of exercising, it is necessary not to leave it unattended. People in this case can cause damage to the joints or muscles, if they continue to engage through the pain. If for several hours after the termination of exercising, a person still feels pain, certainly load was very strong and it is necessary to reduce it. If the pain becomes stronger and does not stop, or a person feels that he/she has caused harm, it is recommended to seek medical attention. If for some reason a person cannot play sports, there are other ways to lighten the mood. Scientists claim that meditation and massage also increase the production of endorphins in the body, help to relax and thereby improve mood.
According to experts, patients suffering from major depression find training in the gym or jogging daily in the morning very relieving. What matters is not the length of exercising, but the fact of physical training (Bergland). Only 10 months of light, but regular exercise, produce more effective results in young adults than the well-known antidepressant Zoloft. Regular exercise provides a longer psychological lift. Those people who exercise, increase self-esteem, and feel better.
Regular special training is not always enough to keep so important to the health the equilibrium state. Movement should become a way of life. We need to find an opportunity to maintain physical activity throughout the day. The refusal from elevator, walking to work, a gentle stroll during a walk with the dog, active play with a child – are all great discoveries that can radically change the physical and mental condition of the person.

Works Cited

Bergland, Cristopher. "25 Studies Confirm: Exercise Prevents Depression." Psychology Today. N.p., 29 Oct.   2013. Web. 01 Mar. 2015.
Reynolds, Gretchen. "How Exercise May Protect Against Depression." NY Times. N.p., 01 Oct. 2014. Web. 01 Mar. 2015.
"Exercise for Stress and Anxiety." ADAA.org. N.p., n.d. Web. 06 Mar. 2015.
Tartakovsky, Margarita. "3 Tips for Using Exercise to Shrink Anxiety." Psych Central. N.p., 06 Mar. 2015. Web. 07 Mar. 2015.