Spring had arrived. The snows of winter receded and small specks of bright green grass began to grow through the moist, bare soil.  The once crispy chilled air gave way to warmer breezes and the trees began to sway in joyous anticipation at their new leaves as the buds appeared on their limbs.

Ah, yes. It was spring again beneath the mountain. Deer began to frolic to and fro as they called out for new mates. The sun decided it would stay out later and later each day, giving its energy to all who bathed in its glow. And through all this beauty, through all this new life popping up here and there – there was a lonely caterpillar. 

The world seemed so big to him. Everything was moving so fast. Nobody ever stopped to talk, to say hi, to check in. He crawled over this leaf and ate, each day hoping that something would come to appreciate him as he appreciated those around him. But day after day, as the sun shown brighter and the deer nursed their young, nobody came.

Finally, as all hope left his small squishy body, the caterpillar decided he’d had enough. If the world didn’t want to converse then neither did he. So he spun himself a cocoon. “I’m just going to stay in here and live out my days as a hermit”, he thought to himself. But it wasn’t long before an insatiable feeling of fatigue fell over him. Soon, the caterpillar was sleeping, and unbeknownst to him, changing into something truly magical…

Walk away your blues

You could pop in an old movie that makes you smile or maybe listen to that classic album that got you all pumped up in high school. Oh, what’s the use? Your mood was ruined the moment the alarm clock went off and work was on your mind. Is there any way to soothe the “life sucks” blues?

Turns out, there just may be…and it may be as simple as taking a walk.

Exercise has long been studied from all angles. Its benefits are as wide reaching as the largest ocean. Fresh studies are coming up with results that say along with all the positive physical and mental attributes, that it also may hold the key to something even more powerful….your emotional health. 

Duke University conducted a study to see if exercise was beneficial to heart attack patients. Doctor James Blumenthal, the lead researcher, enlisted the help of 92 different medical centers and almost 2500 patients. One group received doctor’s orders for 3 sessions of moderate exercise 3 times a week. The other group, the usual medications and rest. After 12 months, the group that did exercise on the treadmills or stationary bikes showed improvement not only in their physical health, but also were way ahead of the curve regarding their depression. They were happier, sleeping better and their hearts were on the mend! 

For the past fifty plus years, scientists have been hard at work continuing to examine the link between exercise and positive brain function.  The University of Texas Southwestern Medical Center recently did a study asking the question if in fact exercise can really battle depression. The results were pretty amazing!

All the patients were already on antidepressants (however those drugs weren’t working so well) and exercise was prescribed as the “second” form of treatment for their condition. 126 people in all. Two groups. One group gentle exercise. One group went full on for 30 minutes or more! Four months later, the group that exercised for a half hour saw a 30% success rate in COMPLETE REMISSION of their depression. That is a huge number in the scientific world! 

Sometimes even the loneliest days and foulest of moods can be transformed into happiness and energy. All it takes is a little change. Let’s start with the next ten minutes and see where it takes us.

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.  

I rolled over with every intention of throwing the alarm across the room, but my arms were too sore to extend across the span from my bed to the nightstand and grab it.  I did manage to use the weight of my hand to slap it into silence – at least for another ten minutes.   What was I thinking?  Scheduling a personal training session with Heidi the hottie, a 25-year-old aerobics instructor/personal trainer/swimsuit model, at 7 o’clock in the morning?  I was clearly losing it.  Okay, in my defense, when I scheduled my first week of sessions with Heidi I wasn’t in my right mind and I hadn’t experienced my first encounter with her.  It was a time when I was still capable of brushing my teeth without laying the toothbrush on the counter and moving my mouth back and forth over it.  I had actually kind of liked her – then.    

As I lay there, waiting for the alarm to request it’s second beating of the morning, I asked myself why I was doing this.  Why exactly was I putting myself through this torture?  Then it hit me.  I am not Heidi.  I’m not 25 anymore.  I actually have to work at keeping my health in check.  But if I was going to be honest with myself (and I usually am, even when I don’t want to be) I had to admit that I wasn’t doing this mainly for my health.  No.  There were more selfish, shallow reasons at the root of this self-inflicted torture.  Here is what I came up with.

 I exercise . . . Read more