7 major activities to try

3. Combine yoga with other treatments to feel even better

“Oriental traditions such as yoga have a wonderful antidepressant effect in that they improve flexibility; imply mindfulness, which breaks repetitive negative thoughts; increase strength; I aware of your breathing; improve balance; And contain a meditative component, ”explains Norman E. Rosenthal, MD, a clinical psychiatry teacher at the Georgetown University School of Medicine in Washington, DC.

Dr. Rosenthal suggests starting with a yoga lesson in your region so that you can be sure that you are doing the movements and puts them correctly. Group Yoga also offers benefits, adds Hafez.

4. Reliered stress with the graceful movements of the tai chi

The practice of group Tai Chi in group can also play a role in relief from depression. “A group class can strengthen a feeling of autonomy and connectivity with others. You can also develop a social support network in an exercise class that you may not train when you exercise alone, ”explains Hafez.

5. Walk regularly to help relieve the blues

The simple fact of putting one foot in front of the other can be the tip to feel better – it is because walking is an aerobic exercise that suits almost everyone. Just a pair of comfortable shoes and support, and you are ready to go.

“Practical wisdom suggests that doing something is better than doing nothing in terms of physical activity,” explains Dr. Muzina. If the depression has made you sedentary, start slowly and gradually increases time and distance, he advises.

Hafez agrees. “If you define too high expectations, you can strive and feel guilty if you do not meet these expectations. Define realistic expectations, like walking five minutes away, ”she explains.

6. Get a good dose of sun with outdoor activities

“Choose anything [outdoor activity] Works for you, according to your level of operation, your energy and your preferences, ”explains Shoshana Bennett, PHD, clinical psychologist based in Los Angeles.

7. Get out of a funk in bouncing

Do you have trouble finding an exercise you like? A simple strategy is to bounce back. Jumping on a mini trampoline, also known as the rebounder, is a fun way to work on your cardiovascular system without taxing your joints.

“You don’t need to jump, but bend your knees and bounce as quickly as possible for a few minutes,” said Dr. Bennett. “It is an easy way to oxygenate your brain and cause endorphins to flow.”

Like other forms of aerobic exercise, bouncing on a trampoline can help your brain release serotonin as well as oxytocin (another chemical of the brain stimulating mood), says Hafez.

“The peak in neurochemics will give the feeling of being happy and helping depression,” said Hafez. Rebound exercises also increase blood flow to muscles, loosen over the output muscles, help you relax and promote better sleep habits, adds Hafez.

How to start with the exercise for depression

But for people with depression, starting an exercise routine may not be easy. “It can be more difficult for people with depression to exercise, because depression can reduce energy, cause bodily pain, increase pain perception and disturb sleep, which leads to less motivation to exercise,” explains Hafez.

Its recommendation is to start with five minutes a day of walking or any form of movement such as yoga or tai-chi. As you get in shape, you will start to wait for these relaxing breaks in your day and enjoy it more and more. “Five minutes of activity will become 10, 10 will become 15, etc.”, explains Hafez.

The point to take away

• Many research has shown that, although it is not a remedy for depression, exercise can help reduce depressive symptoms.
• Research suggests that activities such as racing and walking, as well as strength training, yoga and tai chi, can all help to alleviate the symptoms of depression when practiced regularly.
• Starting small and gradually increasing the duration devoted to exercise can make the starter more manageable.