Emily sat on the edge of the bed, twirling the pill bottle in her hand.  A half-empty bottle of whiskey sat on the nightstand.  As she listened to the sound of the pills rolling around, she thought about all the times she had spent hiding under the duvet on her bed, all the days she just couldn’t bring herself to eat anything, the feeling of being alone – even in a crowd or surrounded by friends.  She just didn’t feel like she could take it anymore.  She opened the bottle, poured the contents into her palm, and washed them down with what was left of the whiskey.  By chance, her friend, Ann, had stopped by that morning to check on Emily.  She found her curled up in her bed ranting and raving.  The empty pill bottle still in her hand.  Ann called an ambulance, and Emily spent two weeks in the hospital.  When she was released, she was sent home with yet another prescription for anti-depressants.  More pills.

 Even in her still fragile state of mind, Emily knew there had to be another answer.  A better way.  She started to research.  She looked for any other way to help her mental state that didn’t include putting herself in a position to take pills again.  What she found was somewhat of a very welcome surprise. 

Exercise.

Over the years, there have been studies suggesting that people who regularly participate in physical activity tend to be in a better mood and are less susceptible to depression or relapsing back into a depressive state.  Exercise is now recognized as a valuable tool for treating those who suffer from depression.

A study published in the American Journal of Preventive Medicine shows the correlation between the two has been taken to the next level recently.  The findings connect moderate exercise with the prevention of depression in the long term and not just a treatment.  The study evaluated more than 26 years’ worth of research to determine that “even low levels of physical activity (walking and gardening for 20-30 minutes a day) can ward off depression in people of all age groups.” 

What’s happens is this: Exercise releases endorphins – chemicals that work with the receptors in your brain – to reduce your awareness of pain.  Endorphins also initiate a reaction similar to that of morphine.  Meaning, they diminish how much you feel pain.  However, endorphins don’t lend themselves to addiction like a prescription of pills does.

So just what benefits have these studies shown exercise to have?

• Reduces stress levels
• Wards off anxiety
• Boosts self-esteem
• Improves sleep patterns
• Strengthens your heart
• Increases energy levels
• Lowers blood pressure

There aren’t any particular types of exercises that are proven to be better than others.  As long as the exercise is physically moderate, you’re good to go. And since a social support system is important for someone with depression, exercising with a group or in a class could be helpful.  Exercising with a friend or partner might also help by encouraging an emotional connection. 

So, how do you decide what type of exercise would work best for you?  Regardless of what you choose, most studies recommend 20-30 minutes of moderate activity at least three times a week.  Try choosing one that you are more likely to stick with.  Consider what activities you enjoy doing.  Think about what types of programs would fit your schedule.  Then get it on your calendar and get yourself back to being the person you want to be.