Exercise and Depression

We can't always help getting depressed, however, we can consider what will help us avoid it in the first place, or again, or to get over it when we accept that we have it- especially when can take matters into our own hands.

I have a lengthy experience as a Personal Trainer in Crawley. I have seen a lot of people combat some of the symptoms of depression, and take back some control in their lives, and see a way forward.

Depression and exercise are often linked. People who exercise tend not to depressed or find that it often helps to alleviate the symptoms- or they report that they are not as depressed as they might be if they did not exercise. People who are depressed, very seldom exercise, or if they do there is some fundamentally wrong with the way they do it.  How often have you heard yourself or others say "I really should go for a run/swim/to the gym" and note that you or they don't do it?  Inactivity and lassitude are often the result of depression.

Why would we say things such as “I need to go for a walk to clear my head”...or “going the gym/for a run always makes me see things more clearly”, if such things did not benefit our mental state?

If you have had to consult your GP about feelings down in the mouth, fed up, or even depressed- choose your label-  and, if you have been diagnosed as suffering from depression, and have been prescribed anti-depressants in the past, then this article may be of interest to you.

Exercise can be informal, cost nothing and is different to “TRAINING”...which can raise prospects of failure, and reinforce low self esteem, so take heart from what you read here.

The first mistake most people make is to confuse exercise with a more radical form of training. For example, exercise does not need to be taken in the gym; you do not have to be extremely fit or even more than basically mobile to undertake exercise. Indeed, there are many warning signs associated with heavy and what some people might refer to as “compulsive” training. Heavy loads to bear on the joints, and the muscles, and training to excess, whilst  taking inadequate refreshment is a certain way to destabilise your system.

The good news is that anybody who is depressed, and can exercise at anything up to moderate levels (don’t hesitate to consult your GP) can benefit from regular exercise. My golden rule is half an hour a day for up to 5 days a week of gentle exercise i.e. walking. Walking is one of the best forms of exercise as it is not excessively load-bearing, therefore it does not stress the muscles tendency to any great extent, but it does help with bone density, and the associated lift in mood from gentle walking is well documented. The aim is to ingrain different habits, and to start from the ground up in getting yourself back to physical, and mental wellbeing.

As the ancient Chinese saying goes “the longest journey begins with the single step”.  It might not work, if you take that step, however, it certainly won't- if you don't take it.

Of course there is much more that you can do to underpin your sense of health and well being.  A detoxification and avoiding- as you must- substances such as alcohol and heavily processed foods, and takeaways  during this period- and favouring lean meats, unprocessed food, and lots of fruits and vegetables will help enormously in cleansing your system for a clean start.  It often helps to shed a few pounds too, which most people find they benefit from.

Evidently, I subscribe to Nature’s Sunshine range of products.  I considered all options before putting the link on this site, and the purity, and longevity of the company reassured me in my choice.  They do great job in detoxification and repopulating our systems with good bacteria, and they also do a range of energy drinks and products which will help to maintain health & wellbeing, balance & energy levels, and at the same time keeping your system in to top condition. However this is not an advert for Nature’s Sunshine products and you should simply follow commonsense behaviour and need to balance diet, with plenty of food and fibre, and exercise gently.

If after having exercised and detoxed, for a period of 4 weeks – and I recommend putting your watch on for 15 minutes and walking out in one direction, and then coming back by approximately the same route for another quarter and an hour-as the best place to start, then – you have started to reset your system.

I make no great claims for exercising as an exclusive intervention- but my clients report that gentle exercise gives them a sense of achievement, well-being and control, so who am I to argue?  Everyone is different, but what we do know is that it can do no harm unless you suffer from a pre-existing or undiagnosed condition and it is contra-indicated.  Common sense is the rule here.  It helps to have more than one tool in our toolbox, exercise is one.  Consider avoidance of stressful situations and people, being too demanding of yourself, talk to others, get lots of fresh air, and so forth...

Otherwise this is a simple reminder to you that the simple things in life very often are the best ones. Such exercise is free; walking is easily undertaken in the most basic pair of comfortable shoes and preferable, loose fitting clothing. Your walks can constitute a route back to feeling better about feeling better about yourself, getting some self-esteem back, and building on this solid base for your future sense of wellbeing.

There are many clubs locally which interest any of my paid clients, and these are good setting both to exercise, and to meet people. A rambling club, or walkout with friends, is a great place to start. Equally, if you feel up to it a gentle swim at the same level of frequency will have the same effect, although this does costs more, and is often not great for people who don’t feel terribly well about themselves in the first place.

As your Crawley Personal Trainer, I would be pleased to put you in touch with others in a similar position, who have experience of dealing with similar issues.

I will write more with more soon,

With thanks

Hugh McKenna