Banishing the Blues Using Exercise

A recent large scale Gallup survey found that participants who report not having exercised at all in the past week are almost twice as likely to report having been diagnosed with depression as those who report having exercised five to six days.

In the past decade, researchers have conducted studies that follow depressed people over time. Such studies indicate that exercise can ease feelings of depression and improve mood.

Therefore if you are feeling blue, often the last thing you feel like doing is exercising, but trust me your mind will thank you for it. Just a walk around the block, a gentle swim or a yoga class will help banish negative thoughts and release much needed endorphins (the feel good chemical). Exercising also helps you focus on something else for a while. The health benefits of exercise have been well documented, but now we know that exercise has many psychological and emotional benefits too. As the Mayo Clinic (http://www.mayoclinic.com/) reported it can help you:

Gain confidence
Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
Take your mind off worries
Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.
Get more social interaction
Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.
Cope in a healthy way
Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on their own can lead to worsening symptoms.

How do I get started — and stay motivated?

Starting and sticking with an exercise routine can be a challenge. Here are some steps that can help. Check with your doctor before starting a new exercise program to make sure it's safe for you.

Identify what you enjoy doing. Figure out what type of physical activities you're most likely to do, and think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening or go for a walk early morning? Go for a bike ride or play football with your children after school? Do what you enjoy and not what you think you should do.

Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do. Tailor your plan to your own needs and abilities rather than trying to meet unrealistic guidelines.

Don't think of exercise as a chore. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at exercise as a gift to yourself.

Address your barriers. Figure out what's stopping you from exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with. If you think about what's stopping you from exercising, you can probably find an alternative solution.

Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. Go for it.