17.6 Alternative therapies for depression and anxiety: Physical exercise

Depression and anxiety are mental health conditions that affect millions of people around the world. Although there are many effective treatments available, including medication and psychotherapy, many people also benefit from alternative therapies such as exercise.

Exercise has been used as a form of therapy for several mental health conditions, including depression and anxiety. Physical activity can help reduce the symptoms of these conditions, improve mood and quality of life, and even prevent new episodes of depression or anxiety.

How physical exercise helps with depression and anxiety

Physical exercise can help alleviate the symptoms of depression and anxiety in several ways. First, it can help reduce stress levels. When we exercise, our body releases endorphins, which are chemicals in the brain that act as natural painkillers. These endorphins also help improve your ability to sleep, which can be impaired by depression and anxiety.

Secondly, physical exercise can help improve self-esteem and confidence. Achieving fitness goals, even small ones, can give you a feeling of accomplishment and a boost to your self-image. This can be particularly helpful for people with depression, who often have low self-esteem.

Third, exercise can provide a healthy distraction from the problems and worries that can contribute to depression and anxiety. Focusing on a physical task can help break the cycle of negative thoughts that fuel these conditions.

What type of physical exercise is best?

There is no "best" type of exercise for depression and anxiety. The most important thing is to choose an activity that you enjoy and that is suitable for your level of physical fitness. This could be anything from walking or running, to dancing, swimming, or practicing yoga.

Studies show that even small amounts of physical exercise can be beneficial. For example, a review of studies published in the journal JAMA Psychiatry found that just 15 minutes of physical exercise a day can help reduce the risk of depression by 26%.

Furthermore, it is not necessary to do intensive physical exercise to obtain benefits. Even low-intensity exercise, like walking or gardening, can help improve mood and reduce anxiety.

How to get started

If you are interested in using exercise as an alternative therapy for depression and anxiety, the first step is to talk to your doctor. He or she can help you determine what type of exercise is best for you, based on your overall health and any medical conditions you may have.

Once you have your doctor's approval, start slowly. Try incorporating more physical activity into your daily routine. This could be as simple as walking more, taking the stairs instead of the elevator, or taking an exercise class.

Finally, remember that physical exercise is just one tool in your mental health toolkit. It can be a valuable addition to other forms of treatment, such as medication and psychotherapy, but should not replace them. The most important thing is to find a combination of treatments that works for you.

In conclusion, physical exercise is an effective alternative therapy for depression and anxiety. It can help reduce symptoms, improve mood and self-esteem, and provide a healthy distraction from problems and worries. So why not give it a try?