How to Fight Depression With Exercise
- 1). Consult your doctor to be certain that exercise is a recommended part of your plan for reducing symptoms of depression. Discuss what type of activity you will do, including how much and how often.
- 2). Exercise regularly and vigorously. Aerobic exercise performed for at least 30 minutes, three to five times a week, is the type and amount of physical activity that has been shown to alleviate symptoms of depression. If this is too much for you to do at first, start off with shorter workouts and increase the time gradually.
- 3). Do a variety of different physical activities. This prevents exercise from becoming a chore. Also, mixing up your workout routine minimizes your risk of developing injuries that could frustrate your efforts to defeat your depression.
- 4). Keep an exercise log. Logging your workouts each day along with how you feel physically and mentally will help you to evaluate your progress.
- 5). Workout with other people. Physical activity in a group, even if it's as casual as regularly walking with friends, will provide support and help you to develop a routine.
- 6). Eat a nutritious diet. When you increase your activity level, you also need to increase your nutrition. If you are not also trying to lose weight under a doctor recommended diet regimen, you may need to eat more calories. Keep an eye on your weight as you increase your amount of exercise. Report any unexpected weight changes to your doctor.
- 7). Sleep regularly. Sleep patterns can be disrupted by depression and working out will help to regulate sleep. To maximize this benefit, adhere to a consistent bedtime and waking time. Talk to your doctor about any unexpected changes in your sleep habits.