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

In 2010, I escaped from four long years of deep, dark depression. This blog shares lessons I learned from those years as depicted in my autobiography - How I Escaped from Depression - as well as other insights about depression and anxiety that only come from someone who has gone through it. When you have a heart attack, you become an expert in heart attacks. When you have diabetes, you become an expert in that condition. As such, I am an expert in depression, with a four-year experiential degree and graduate studies in how to live a life going forward that keeps the ever-lurking Depression at a healthy distance.
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