Depression: Mood enhancing exercise; weight training, do what you can

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Most of us have heard about or experienced the boost in mood from exercise.  Exercise helps us both physically and mentally.  But what kind of exercise?

Vigorous exercise is best. But we can’t all exercise vigorously at the beginning. Most of us should begin gently. Some of us can barely begin at all!

When I was very sick (diagnosed with a tumor and surgery scheduled) and decided to postpone surgery to see if I could improve my immune system naturally, I was in so much pain I could barely shuffle half a block and back. But faithfully, every day, I did shuffle that half block. And then a block. And gradually, as the pain diminished, I worked up to three miles with no pain at all!

So here is my suggestion: Just do what you can. In fact, if you are weak, small beginnings are important. It takes energy to heal a sick body and we do not want to expend all of our energy overdoing exercise. So if necessary, you can do it like I did. Start small and work up.

One thing to consider is weight training. Personally, I graduated to weight training (along with the walking) because of the added benefit of preventing osteoporosis.  Nutritional consultants tell us that weight training is the best exercise to build bone mass and avoid the bone loss of osteoporosis. When we work with weights, it causes the body to add bone mass. Incidentally, men can get osteoporosis too—though the focus seems to be on women.

It is fine to choose what you like. Walk. Play golf. Play tennis. Did you enjoy playing volleyball in high school or college? Find an adult group and play again.

Exercise outdoors gives us benefit in three ways. First is the obvious benefit of the physical exercise. Second is the fresh air. And third is the sunshine. It has been shown that getting out in the bright light increases serotonin levels, thus decreasing incidents of depression.

One final word: If possible, exercise in the early morning or during the day and not in the evening. As we will see later, sleep is important in building serotonin levels. Exercise late in the day tends to awaken and invigorate us—exactly what we do not need at that time of day.

Incidentally, if you do exercise at the beginning of the day you will find added benefits, including an increase in energy along with that heightened feeling of well-being. Exercise takes extra time, but it enables us to accomplish more in the time that we have left.

Tomorrow . . . sleep.

Arlean Kelley © June 21 2009 All rights reserved. Used by permission.

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