Benefits of my new Work-Out Lifestyle

Since my life revolves around working out now (Go ahead and laugh KBro!) ...

I have done a little research on exercise and it's benefits. Since I have had a few months of depressing things [and I'm not even thinking about the Cancer part], I thought it was interesting that I came across this article from Wedmd.com that address the benefits of regular exercise on depression. I LOVE everything it has to say! It would be interesting to see how hard these last few frustrating life events would have been without my new Work-out Lifestyle. Crazy how God looks out for us and puts the things that we truly need into our lives right when we need them! Lucky me! ;)

What Are the Psychological Benefits of Exercise With Depression?

Improved self-esteem is a key psychological benefit of regular physical activity. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. 

Endorphins also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as "euphoric." That feeling, known as a "runner's high," can be accompanied by a positive and energizing outlook on life.

Endorphins act as analgesics, which means they diminish the perception of pain. They also act as sedatives. They are manufactured in your brain, spinal cord, and many other parts of your body and are released in response to brain chemicals called neurotransmitters. The neuron receptors endorphins bind to are the same ones that bind some pain medicines. However, unlike with morphine, the activation of these receptors by the body's endorphins does not lead to addiction or dependence.

Regular exercise has been proven to:

* Reduce stress

* Ward off anxiety and feelings of depression

* Boost self-esteem

* Improve sleep

Exercise also has these added health benefits:

* It strengthens your heart.

( It increases energy levels.

* It lowers blood pressure.

* It improves muscle tone and strength.

* It strengthens and builds bones.

* It helps reduce body fat.

* It makes you look fit and healthy.

Is Exercise a Treatment for Clinical Depression?

Research has shown that exercise is an effective but often underused treatment for mild to moderate depression.

Are there Types of Exercises That Are Better for Depression?

It appears that any form of exercise can help depression. Some examples of moderate exercise include:

Biking

Dancing

Gardening

Golf (walking instead of using the cart)

Housework, especially sweeping, mopping, or vacuuming

Jogging at a moderate pace

Low-impact aerobics

Playing tennis

Swimming

Walking

Yard work, especially mowing or raking

Yoga

Because strong social support is important for those with depression, joining a group exercise class may be beneficial. Or you can exercise with a close friend or your partner. In doing so, you will benefit from the physical activity and emotional comfort, knowing that others are supportive of you.

How Can I Decide What Types of Exercise to Do?

Before you begin an exercise program for depression, here are some questions you should consider:

What physical activities do I enjoy?

Do I prefer group or individual activities?

What programs best fit my schedule?

Do I have physical conditions that limit my choice of exercise?

What goals do I have in mind? (For example: weight loss, strengthening muscles, improving flexibility, or mood enhancement)

How Often Should I Exercise?

Try to exercise at least 20 to 30 minutes, three times a week. Studies indicate that exercising four or five times a week is even better. Take it easy if you are just beginning. Start exercising for 20 minutes. Then you can build up to 30 minutes.

What Are Some Tips for Getting Started Exercising?

When you first start your exercise program, you should plan a routine that is easy to follow and maintain. When you start feeling comfortable with your routine, then you can start varying your exercise times and activities.

Here are some tips to help you get started:

Choose an activity you enjoy. Exercising should be fun.

Put your exercise routine into your schedule. If you need reminding, put it on your calendar.

Variety is the spice of life. Make sure you vary your exercises so that you don't get bored. Check your local gymnasium or community center for an assortment of exercise programs.

Don't let exercise programs break the bank. Unless you are going to be using them regularly, avoid buying health club memberships or expensive equipment.

Stick with it. If you exercise regularly, it will soon become part of your lifestyle and will help reduce your depression.