There are about 7.1% of adults suffering from depression in the US, as reported by the National Institute of Mental Health. People who are suffering from it experience reduced quality of life, with the majority losing interest in usual activities. Efforts must be, therefore, put to stay healthy with good mental ability.
You can deal with depression by getting support, doing things that relax, eating healthy, sunbathing, challenging negative thoughts and exercising.
In fact, a simple exercise such as running by following expert running tips can get your body back on track after depression. Let’s learn how running helps in dealing with depression.
How running help fight depression
Many admit that though exercising is a difficult task to do while dealing with depression, it does help a lot. Here is how running help deals with depression:
Releases feel-good endorphins
The release of high concentration of endorphin into the brain during exercise helps in stress management.
The chemical enhances the body’s ability to deal with mental tension and moderate how the brain responds to stress. A sense of well-being is, therefore, running exercises.
Prevent cognitive decline
There is a decline in cognitive ability after the age of 45. Running helps the body to release the essential chemicals that boost brain function and averts deterioration of the hippocampus. Memory and ability to learn is thus improved when working out is done from 25 to 45 years of age.
Enhance social interaction
Feeling lonely when depressed is a significant issue that can worsen the situation. Enrolling in running clubs can help you socialize with other new people.
Talking with people as you exercise takes off worries, which significantly improve your mental health. Even the greeting and warm smiles as you run around the neighborhood can brighten your day.
Getting enough sunshine
Production of vitamin D as you run during a sunny day is important to the mind and the body. The vitamin is known to decrease the probability of feeling symptoms of depression.
If you sit down, negative thoughts can occupy your mind and running is just a way of keeping fit while getting the necessary vitamins to deal with depression.
Helps sleep better
Running is a substitute for sleeping pills. The body’s core temperature increase when you exercise for about 5-6 hours. Getting home after running will cause the body temperature to go down, which releases sleep hormones.
There are many testimonies on how running leads to better sleep. A fast to dreamland makes you wake up feeling mentally well.
Greater creativity
A run can make one think straight two to three hours afterward. Sitting down and doing nothing can cause you to relapse into a depressive state. As you think straight, your mind and cognitive ability improve, leading to mental health.
As a student, it can help you immensely in focusing more in the classroom and boost your grades.
Techniques of getting started
Healthy people find it challenging to engage in running on a daily basis, which becomes even harder when depressed.
However, exercises have been proven to help deal with depression in a healthy manner. You, therefore, need to do the following so to make it work:
Start small
Small steps as you start out will help motivate you to progress well. Demanding too much like running 10 miles during your first day will be discouraging and simple can encourage more time in bed.
A simpler routine such as jogging around your neighborhood can help in bouncing back well in shape after depression.
Stay realistic
Even after starting small, you will need to have the right objectives in mind. Increasing the distance covered every day can help in bouncing back soon and better.
Do not be unrealistic; instead, set out to do what is manageable to you depending on your past experience before the depression.
Get professional help
Personal trainers can help you to be accountable for your set objectives. They can also help in establishing a routine that is suitable depending on your ability.
Professionals also know the ideal time and duration that you need to work out for a positive outcome. You need to find qualified trainers for a successful journey after depression.
Reward yourself
When you finally achieve the set objectives, it is quite to treat yourself the best way ever.
Do what makes you happy, like going for ice cream date, watching that movie you have been longing for, going to the spa, sharing your achievement with friends, or just patting yourself at the back, among other ways.
Forget about things not done and focus on the small thing achieved.
Get support system
Never think that you are alone when your family members and friends are behind you. No one likes seeing a loved one going through depression, and when you are seeking to bounce back, they will be happy to help.
Involve them as much as possible, like taking runs together once in a while. Be sure to get those who will not criticize you and celebrate every small milestone made.
How much is enough?
To relieve depression symptoms, you need to run for at least 30 minutes each day. Starting slow is recommended and them increasing it to achieve 150-minutes of moderate exercise per week helps you stay healthier.
Do not overdo instead seek professional help if you need an expert to advise. For excellent results, you need to stick to running routine for a long period of time.
Is there a need to see a doctor before starting out?
A doctor’s advice is always the best, given your mental and general health condition. The doctor should give you a go ahead and tell you how much running is ideal and its intensity. The medications you are on, and your overall conditions will help the doctor make an informed decision.
While exercising, it is also advisable to seek doctor’s advice in case there are no improvements. You might even notice things are getting worse, and this should warrant a visit to medical personnel.
Other ways of dealing with depression
Depression can be dealt with using antidepressants, talking therapies and different ways of self-help. Once you notice changes in your moods that last at least for two weeks, then you need to see a doctor for a diagnosis.
You will get the advice of appropriate treatment based on symptoms and your overall health conditions.
Conclusion
Exercise should be a routine for everybody for healthy living. You might find it challenging to engage in such when depressed, which require simple activity such as running. Running works wonders in the brain to help you bounce back and improve on your mental health.
You need to start small and progressively while building a support system reward yourself in every step of your journey.
Get help when you can from personal trainers and doctors and enjoy the usual activities that were no longer interesting.
