Physical exercises are easy as a pie. They are free of charge. They are funny. They are healthy. They do not have side effects. They help to prevent possible depression. Moreover your beloved can keep you a company.
What is the reverse of the coin? There isn’t any! The abundant evidence of research activities have shown that exercises, which improve oxygen exchange (dancing, basketball, jogging, cycling, swimming, walking, etc.), as well as exercises which do not belong to this category (such as weightlifting), can relieve depression, if it is determined as mild or middle. They also can reinforce treatment rates by heavy depression. Even such inoffensive activity like walking does its part. The observance of stable regime in case of melancholy may be a powerful restorative remedy. It is not inconceivable that it is all that need a person.
The exercises are so efficacious, that if person will do them in combination with psychotherapy or/and with medication taking, he rather approaches his recovery, than if he restricts himself with only course of treatment.
Exercise’s effects may be long-term. One research, that included among 5 000 college students in course of mental health, has shown that students who regularly did morning exercises (even during seven years after course ending), had weak depression and anxiety. The exercises, along with others methods, may be a powerful weapon in arms of your beloved.
Why are these exercises so efficient?
There are some theories which can explain this phenomenon. On the psychological level these exercises divert person from pains and bereavement. Winning round in tennis he may become sensation of reached mastery, which can help to conquer a feeling of hopelessness and despair. Exercises which are realized in the form of playing kinds of sports, like dancing or aerobics, may also slacken the feeling of solitude. Moreover, we should remember, that with the purpose of exercises like walking, skiing or jogging, we go to the open air, that is important for our soul.
Positive effects may also come from biological sources. The scientists have discovered that strenuous activity releases in brain chemical agents called endorphins. They act like morphine – they relieve sensations of pain and
revive our spirits. Besides, physical activity improves effect and metabolism of mediators, such as noradrenaline and serotonin. They are very important to regulate our spirits.
How many exercises should be enough?
Do a complex of aerobic exercises just 2-5 times a week by 30-40 minutes. Provide 5-10 minutes at the beginning for warming-up and at the end for relaxation. These exercises should demand efforts, but they must not be too difficult. The person should be able to perform them and be sure that they are not doomed to failure. No one set of exercises will not work if person believes that they are too difficult for him. In this case it is better to start with simple exercises and while its development to increase the load.
The failures may be a reason of psychological stresses and may intensify the feeling of inferiority. That is why he must see his goals. A friendly game in tennis, which does not contain competition, may be more useful than game on points. If person likes it, he will probably want to play more.
It stands to reason that no one combined movements will not be effective if person does not want to do it. The person suffering from depression may be of sluggish disposition. That is why it will be better to start with joint short walks. As they say, half a loaf is better than no bread. Concentrate on little steps which approach you to the aim. In addition, the person will be disposed to exercises, if they are convenient for him and do not disturb the daily routine.
There is only one insignificant risk by physical exercises: some people may be too accustomed to the changes of their state. The sign of such adaptation is a necessity to increase the «dose» of exercises in order to achieve positive effect. The training becomes the main thing. The family relations pale into insignificance. Furthermore, the person is disposed to put such well-doing before all else. That is a bit too thick. Sometimes excessive keenness on exercises may be a sign of impulsive obsession. Such circumstances must be discussed with a doctor. In old time, a Greek philosopher Aristotle advised us be moderate in everything. It includes exercises which help us to cope with depression.
Tags: anxiety, despair, endorphin, hopelessness, noradrenaline, oxygen exchange, Physical exercises, serotonin