306. 150 Minutes a Week

Woman rowing

One in ten Americans take antidepressants. Two to three hours a week of exercise can replace pills for those mildly to moderately depressed and augment medication for those with severe depression. Here are some facts about exercise:

Aerobic Exercise

  1. Releases endorphins into the bloodstream that is a natural medication for depression.
  2. May also stimulate the neurotransmitter norepinephrine, which is what antidepressants do.
  3. Boosts self-esteem.

Strength Training

  1. A study of 45 stroke survivors with depression found that a 10-week strength training program helped reduce symptoms of depression.
  2. Boosting strength boosts your mood.
  3. Promotes a rhythm of breathing deeply in and out, which helps depression and anxiety.

Go for Walks Outside

  1. Sunshine stimulates serotonin levels, which combat depression.
  2. Gives you energy.
  3. Moves your thinking from yourself to the nature around you.

About Patrick Day

triumphoverdepression.org This blog is my ministry to support those who are depressed, in gratefulness for my having overcome major depression. Read "About Patrick Day" just to the right of "home" on the top of the blog site to find out more particulars about me. I retired from a career in higher education, where I served as Dean of Instruction, and promptly moved into a life of purposelessness and despair for five years, finally coming out on the other side. I am now an author, a business and life coach, a writer of this blog, and a volunteer for various organizations. What I write about in this blog is not hypothetical comments on depression. I have been there, felt the horrible pain, had my life disrupted, and experienced everything that I write about. I pray that I may be a blessing to you.
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