There have been a lot of advancements in mental health. At one time, people with mental issues who acted out were considered possessed. People with depression were often shunned and called lazy, selfish, or over-reacting. Today, we know mental health issues are real. There are therapists, drugs, and adjunct therapies to help. Many therapists now prescribe exercise as an adjunct therapy to help lift depression. It works better than many prescription drugs. Here are a few of the best workouts.
If you’ve lived a sedentary lifestyle, start by walking.
You may not be ready for lifting weights or doing intense HIIT workouts. Start by doing any exercise, even walking. A consistent walking program can get your blood circulating and bring more oxygen and nutrients to the brain. It helps improve the gut microbiome that plays a role in your mood. Studies show that walking a half hour daily helped reduce depression or anxiety as much as medication. The more you walk, the stronger you’ll get.
Do HIIT—high intensity interval training—sessions.
Aerobic workouts, such as walking, boost your mood, so imagine how the ultimate aerobic exercise affects it. HIIT workouts aren’t specific exercises but a way of doing any exercise. You can even use it with strength-building workouts. You alternate your intensity between peak intensity and a recovery pace. You can use it with circuit training. Do a circuit as fast as you can. The exercises can include push-ups, burpees, squats, or any four or five exercises you want. Keep cutting the rest period between sets. It causes the body to create hormones that make you feel good and increases BDNF—brain-derived neurotrophic factor. BDNF regulates mood. HIIT helps with depression, anxiety, and mood-related disorders like bipolar disorder or schizophrenia.
Improve your self-image and lift depression.
One study followed a group of people who recently had strokes and suffered from depression. After doing several weeks of strength-building exercises, they showed an increase in their confidence and self-esteem. You’ll improve your posture as you build strength. Improved posture also makes a difference in how you feel. Try it for yourself. Stand slumped for a minute, then stand up straight. You feel more confident and look the same.
- If you have flexibility or joint issues, do low-impact workouts like yoga or Tai Chi. These workouts are helpful for stress relief and relaxation, which also helps reduce anxiety and depression.
- When you exercise regularly, it creates new neural pathways in the brain. They can help you get out of the loop of depression where you play the same scenarios repeatedly.
- HIIT sessions balance the brain chemicals glutamate and gamma-aminobutyric acid—GABA. Glutamate stimulates brain function, while GABA calms brain function. It improves how neurogenesis.
- If your depression makes it difficult to force yourself to exercise, find something you enjoy doing that gets you moving. If it’s dancing, turn on happy music and dance. If you like it, you’ll be more likely to do it.
For more information, contact us today at Reggie C. Fitness