Reducing Anxiety and Depression with Exercise

Introduction

Most people currently live a life full of problems. Their life is full of stress consequently, suffering from various health problems. Some of these problems could be solved through exercise. However, most people are busy to an extent that they can not afford to spare some time for exercise. Some of the health problems affecting people include anxiety, high blood pressure, frustration as well as depression. Through exercise, it is possible for one to reduce anxiety and depression. All that is need is one to spare some time for daily exercise (Miller, 2009, Par. 1-4).

Recommendations on changes to be made regarding exercises

When people hear of exercise, most of them attribute it to running. This is not necessarily the case. Varied exercises can help in the reduction of anxiety and depression. Exercises such as farming, walking around the blocks, playing basketball, and others could be very effective. One does not have to conduct all his or her exercises in one day. It is good for people to come up with a schedule for various exercises on various days. One can also gradually increase the number of exercises as he or she continues adapting to them. The majority of those who participate in exercises do it for very few minutes. This is the main reason why most of them end up giving up after seeing no change I their health condition (Mayo Clinic.com, 2009, PP. 1&2). It is recommended that one exercise for approximately thirty minutes or more per day to keep him or her safe from the anguish of anxiety and depression. One of the major reasons why most people do not exercise is a lack of motivation to start exercising. One needs to contact his or her doctor before embarking on an exercise to ensure that it will not bring about some complications. It is hard for one to continue exercising on something he or she does not enjoy. Always pick an exercise that you know you will be comfortable with. It is vital for people to organize the time that they will be exercising. Often, people exercise because it has been prescribed by the doctor. This eventually leads to them quitting exercising the moment they feel to have regained their health. Setting some targets for your exercise helps you in ensuring that you are always on track hence reducing chances of giving up. It also helps you in tailoring your exercises according to your capabilities (Attack Depression.com, 2009, Par. 1-4).

Another reason why a good number of people do not succeed in exercising is that they take it as another daily obligation. They tend to feel that they might not be capable of meeting it and finally end up doing away with it. One needs to treat exercise with equal weight as he or she treats other treatment or medication sessions since it also helps in improving one’s health. To be successful in exercising, there is a need for people to make sure that they have addressed all the constraints that may hinder them from continuing with their exercises. If they feel that they need assistance, they can look for partners who are willing to help them. Contemplating on issues that hinder one from exercising facilitates in coming with alternatives to overcome these drawbacks. For instance, if a person does not have money to buy exercising facilities, one can opt to look for alternative types of exercises such as walking that are cost-effective. One also needs to appreciate his or her progress to maintain motivation in exercising. Failing to attend for exercises for a day does not mean that one will not be capable of observing an exercise custom hence needs to give up (Annesi, 2005, PP. 855-62).

It may be difficult for people suffering from depression to exercise by themselves. Those people need to first seek medication and if they start feeling better, they can look for groups that participate in exercises they enjoy most. One of the best options is to participate in group walks. This is because they will have a chance to maintain their fitness without having to go for training or purchasing facilities to help them regain their fitness. This might not portray its effectiveness upon starting to participate in these walks hence requires one to be patient. It might take several weeks before any difference is noticed.

According to the black dog institute (2009, P. 2), the National Physical Guidelines for Australia recommend that a person take about thirty minutes of average strength exercise on all days of the week. These minutes do not necessarily have to be continuous. One can integrate small sessions of varied activities adding up to thirty minutes or more. For adults who are capable of exercising, it is advisable that they participate in dynamic exercises that enhance their breathing such as jogging and rowing. Taking part in these exercises for approximately half an hour daily would help in reducing the chances of them suffering from anxiety and depression.

Conclusion

If one continues exercising without seeing any change to the level of depression, it would be good for such a person to seek medical attention from doctors. Even though exercise may greatly help in eradicating cases of anxiety and depression, it can not be fully relied on as the remedy to treating depression.

References

Annesi, J. J. (2005). Changes in Depressed Mood Associated with 10 Weeks of Moderate Cardiovascular Exercise in Formerly Sedentary Adults. Psychological Reports. 96(3), 855-62.

Attack Depression.com. (2009). Beat the Blues with exercise. Web.

Black dog institute. (2009). Exercise and depression. Web.

Mayo Clinic.com. (2009). Depression and anxiety: Exercise eases symptoms. Web.

Miller, J. (2009). 4 Tips to Reduce Depression Through Exercise. Web.