Personal Best Health Wellness - Depression and Exercise

When you're down, it can be hard to eat, sleep, think or work, much less exercise. But getting physical can serve as a healthy release for negative emotions — and may help prevent them.

Besides boosting self-esteem and confidence, exercise releases endorphins, opium-like substances in the brain that ease pain and produce a sense of well-being. Physical activity can also raise the production of brain chemicals that act as natural antidepressants.

Exercise also boosts energy and promotes sound sleep — just what you need to help cope during emotionally draining times. In fact, the more physically fit you are, the better you are able to handle mental stress.

Studies show many kinds of exercise may help produce the benefits described. But the most effective type is vigorous aerobic activity sustained for at least 20 minutes per session, 5-7 days a week.

Brisk walking as a form of meditation exercise may be particularly beneficial for relieving depression or anxiety. It reduces stress and calms your mind, so you can think more clearly. Following are some meditation techniques you can add to your walking routine. (Don't worry, you're not required to close your eyes.)

• Focus on your surroundings — the trees, flowers or architecture — instead of dwelling on worries.
• Count your breaths. Example: Count each time you exhale; when you reach 10 breaths start over. Concentrate on your strides and your breathing.
• Let go of the problem. Use your daily walk to control the stress of a problem — briefly focus on the issue as you warm up and stretch, then leave it behind as you pick up your pace. Walk away from it.