10 Great Exercises to Reduce Depression

The idea of physical exertion to reduce depression may sound weird. The reason is that when you are depressed, exercise is the last thing you want to go for.

But once you get motivated it is not as difficult as it seems.

Let us tell you about ten exercises that can significantly help you to fight depression.

  1. Running:

It is as effective as psychotherapy. It releases endorphins and makes you feel relaxed. So run for good, if you are feeling down. It improves your mood in the number of ways.

Running for thirty minutes, four or five times a week can help you combat constant depression.

  1. Walking:

Often, it feels too complicated to get up and workout hard or go for a 5-mile run when you are stressed. Do not panic. It is just about getting active, so walking would also work. Walking in your lawn or street can also help you feel much better. 

  1. Yoga:

Everyone knows yoga benefits for body and mind. It is the most relaxing exercise. Research shows that if you take yoga classes correctly, you will feel less anxiety.

Studies show that yoga increases the number of a neurotransmitter called GABA. This GABA helps you feel relax.

  1. Dancing:

Dance is not only a great workout but also an ultimate tool to fight depression. It lowers the levels of stress hormones. Dance is a form of personal expression. It strengthens the connection between body and mind and relieves stress.

  1. Laughing:

Laughter is the best medicine. It can cause many physical changes. It increases our endorphin production and makes us less prone to stress.

  1. Jumping rope:

It is a very easy exercise you can do everywhere. You can increase or decrease the intensity as per your choice. Do it for five to ten minutes. It will make your heart pump more blood. Thus, it will divert your mind at least for a while and release your stress ultimately; it will help to reduce your depression day by day.

  1. Cycling:

Going for a long cycle ride along a beautiful path can make you feel much relaxed. It is a great cardio work out. It engages your mind in a beautiful landscape rather than your problems.

In cases of severe weather conditions, stay indoors and hit the treadmill.

  1. Deep Breaths:

Try this every time you are stressed.  Research shows that deep breath when you are exhaling for more time than inhaling can stimulate the nervous system and make you feel calm.

  1. Strength Training:

People usually heed physical advantages of strength training. They incline to associate it with muscle building. However, it has many benefits for mental health as well. Studies have proved that regular resistance training can reduce the symptoms of depression and anxiety.

It enhances our self-esteem and mood. It regulates the sleep, and inadequate sleep is the most common cause of depression.

  1. Hiking:

It is handy if you are struggling with depression. It takes you outside your office or home and breaks your routine. It makes you spend more time in nature that has magical effects on mental health.

It would be preferable to go in woods, jungles or mountains rather than urban areas, as they are more close to nature. Research shows that those who hike in woods had lowered stress hormones than those who went to urban areas.

Massage Therapy is also useful for depression patients. Touch stimulates our body in many ways. It improves our digestion and our immune system. It enhances blood circulation to every body part. Twenty to thirty minutes massage session, four to five times a week can help us feel relax and calm.

Do not forget to consult a psychiatrist if nothing works. Despite all of above, depression is a severe mental disorder.

Sara Rasheed
Sara is a psychologist by profession, and she loves massage therapies. She enjoys home-based work and travelling. She is obsessed with massage chair therapies and other relaxing techniques. She regularly writes blogs at my massage chair. Go here to read more.