No matter what you call it, physical motion is vital to a healthy life. It is also effective in relieving depression. The British Journal of Sports Medicine reported that walking thirty minutes each day alleviated symptoms of depression more quickly than many pharmaceutical antidepressants. [i]
Many of you may have difficulty imagining exercise as part of your life. You may have visions of gigantic weight lifters or slender long-distance runners and conclude you were never meant to be an athlete. Healthy movement is not defined merely by athletic competition. Rather, it is starting from wherever you are and gradually adding more motion. Keep in mind for the following principles:
- Start Slow – By starting slow, you give your body a chance to catch up to your mental decision to begin moving more.
- Pick Your Motion – Try walking, low-impact aerobics, swimming, or modifying a favorite activity, such as golf (choosing to walk part of the way instead of riding in the cart).
- Maintain Consistency – Physical motion needs to become a life choice. It’s not about the next few weeks, or the next few months, or the next few years. It’s about establishing a routine, a ritual if you will, of being good to yourself through movement.
- Find A Friend – If you find motivating yourself to exercise a challenge, ask someone to join you. Personal interaction, as well as physical movement, is of tremendous value. You may soon find that you are going farther and doing more than you ever imagined, because you are concentrating more on the other person than on the exercise.
- Be Prepared For Aches – While it is important to start out slow, you don’t want to stay so slow that you’re not accomplishing anything physically. Ideally, you want to be able to work into an exercise routine that will produce a light sweat. Sweat is one of the main ways the body detoxifies itself.
- Watch Out For Pain – While aches are to be tolerated, be aware of any pain. Pain is the body’s signal that something is wrong. If it has been a while since you’ve engaged in any physical activity, consider going to your primary care physician and obtaining a physical examination. Ask his or her guidance in planning the type, duration, and frequency of exercise.
To learn more about how nutritional support and hydration can impact depression, visit our previous blog post.
Dr. Gregory Jantz is the founder of The Center • A Place of HOPE and author of 35 books. Pioneering whole-person care nearly 30 years ago, Dr. Jantz has dedicated his life’s work to creating possibilities for others, and helping people change their lives for good. The Center • A Place of HOPE, located on the Puget Sound in Edmonds, Washington, creates individualized programs to treat behavioral and mental health issues, including eating disorders, addiction, depression, anxiety, and others.
[i] F. Dimeo, M. Bauer, I. Varahram, G. Proest, and U. Halter, “Benefits from Aerobic Exercise in Patients with Major Depression: A Pilot Study,” British Journal of Sports Medicine 35 (April 2001): 114 – 117.