Deal depression with exercise
"Depression is a prison where you are both the suffering prisoner and the cruel jailor."
Depression is one of the oldest diseases classified in the history of medicine. Today, more than 600 million people around the globe suffer from depression. World Health Organization (WHO) predicts that it will be the second cause of disability in the general population by the year 2020!
Most of those who suffer from depression will go through more than 10depressive episodes during their lifetime. It is believed that every 5th woman and every 10th man experience a major depressive episode in their lives and that women are more affected; the ratio of women and men being 2:1.
As we get older, our bodies lose dopamine, which is a chemical in the brain that is required for feelings of pleasure and happiness. With every decade, we lose 6 to 7 percent of our receptors that accompany pleasure and approval. Hence, we can become more prone to depression and anxiety.
Also, leading a sedentary life style can contribute to higher rates of depression and anxiety.
Exercise as rescuer : Here comes various sorts of exercises that encourages the production of Endorphin &Serotonin, the hormones that interact with the opiate receptors in the brain to reduce our perception of pain and stimulates the feeling of happiness and satisfaction. In a nutshell, physical exercise, when done regularly, has been found to not only alleviate depression but also help to prevent it.
Walk/Sprint : You don't have to run like a pro or a marathon may be you don't even have to run. Start with walking, and you can decide if you want to go faster as you get stronger. It's not just the exercise that helps, the great outdoors can lift your mood, too.
Though sprint can be a quick way to release some pent-up emotion, just make sure you warm up and ask your doctor if you're healthy enough for that kind of high-intensity workout
Yoga : The fixed and moving poses of this meditative form of exercise can make you stronger and more flexible. That can give you energy and a sense of well-being. The breath control involved in yoga (Pranayama) also can calm your emotions.
Strength training : You can use weights, machines, or your own body resistance to build strength, muscle mass, and flexibility. A simple set of hand weights will work, or even just the floor. The workout isn't the only thing that improves your mood, a sense of accomplishment and better body image can help, too.
Swimming : It's a great, whole-body workout, and some people find the water helps calm them. It doesn't have to take a huge chunk out of your day: Just 30 minutes of exercise 3 to 5 times a week may be all you need.
Tennis : It's a good exercise and a great opportunity to let out some emotion without talking about your feelings. You can just hit the ball against a wall, but if you want it to come back across a net, you'll need someone on the other side and that's a chance to socialize.
Group sports : The focus needed for a long game can help distract you from negative thoughts, and being part of a team adds a feeling of connection. Football, cricket, basketball etc really work and when you've got a whole team that expects you to show up, you're more likely to, right?
Dance : It's a win-win-win activity - exercise, social engagement, and fun. All those can lift your spirits, and you can start at home. While nobody's watching, turn on a favorite track and let your body move to it. Even short Zumba sessions at gym can make you feel good too.
Exercise at work : If you need a distraction to get your mind off negative thoughts, take a few minutes and step away from your desk. Find a quiet place and do some stretching, or go up and down a flight of stairs, anything that gets you moving can boost your mood.
Start slow : Exercise may be the last thing you want to do when you're feeling down, but you don't have to do too much. If you can push yourself to choose any one form of exercise and do it a few days in a row, you may not need as much of a push the following day.
"Depression is not a sign of weakness.
It means you have been strong for far too long." So, give exercise a chance to break free and rise and shine once again!
Shamima Akhter Tulee
Owner of Combat Gym (Ladies Section)