Well Supported Natural Therapies for Depression - Exercise
Scott Olson, NDExercising as little as three hours a week can have a profound effect on the symptoms of depression. Researchers are puzzled about the exact reason for the benefits, but studies conducted with animals suggest that exercise increases brain neurotransmitters that have an impact on mood, such as serotonin, dopamine and norepinephrine. Exercise also releases endorphins, chemicals naturally produced in the body which reduce the experience of pain and enhance a sense of well-being.
Numerous studies in human beings have shown that a variety of exercises, such as weight training and aerobic exercise (exercise where you breathe hard) can improve mood. This effect is especially noticeable in older adults, but works in other age groups as well. Is some studies, exercise was as effective as (and sometimes more effective than) psychotherapy and standard medications for certain individuals with symptoms of depression.
Consult with your health care provider before starting an exercise program. Your program should incorporate both strength (such as lifting weights) and cardiovascular training (anything where your heart rate is increased for an extended period).
Always start slow and progress gradually. Most health practitioners suggest that exercising 20-30 minutes a day, three times a week, is a good place to start. Gradually move up to the point where you can exercise for a full hour, three times a week, or 30 minutes six times a week. The goal is at least 3 total hours of exercise each week.
Resources
-
Articles
- Overview
-
Anxiety
- Anxiety Introduction
- Well Supported Integrative Therapies for Anxiety - Kava
- Integrative Therapies for Anxiety - Passion Flower (Passiflora incarnata)
- Integrative Therapies for Anxiety - Valerian (Valeriana officinalis)
- Integrative Therapies for Anxiety - Serotonin Precursors
- Other Therapies for Anxiety
-
Depression
- Depression Introduction
- Well Supported Natural Therapies for Depression - St. John's Wort
- Well Supported Natural Therapies for Depression - Exercise
- Integrative Therapies for Depression - Omega-3 Fatty Acids
- Integrative Therapies for Depression - Serotonin Precursors - SAMe
- Integrative Therapies for Depression - Serotonin Precursors - 5-hydorxytryptophan (5-HTP)
- Other Therapies for Depression
- Bipolar Disorder
- Schizophrenia
- ADHD
- Article References
-
Questions and Answers
-
Book & Media Reviews
- Breathing
- Buddha's Brain
- Complementary and Alternative Therapies Research
- Depression-Free for Life
- Dr. Andrew Weil's Guide to Optimum Health
- Dr. Andrew Weil's Mindbody Toolkit
- Eastern Body, Western Mind
- Ecological Medicine
- Good Medicine
- Integrative Medicine
-
12 more
- Maui Pilates
- Meditation for Optimum Health
- Mindfulness for Beginners
- Natural Healing for Depression
- Snake Oil Science
- The Jewel Tree of Tibet
- The Medical Advisor
- The Natural Pharmacist : Natural Health Bible from the Most Trusted Alternative Health Site in the World
- The PDR Family Guide to Natural Medicines & Healing Therapies
- The Pill Book Guide to Natural Medicines
- The Places That Scare You
- Trick or Treatment
-
Links
-
Videos
- Mindfulness Based Stress Reduction
- Acupuncture for Chemo
- Complementary Health Approaches: Meditation
- Yoga for MS
- Dietary Supplements: Questions To Ask
- Seniors and Tai Chi
- Mindfulness Based Stress Reduction
- What is Mindfulness?
- Wellness: Medicating with Tai Chi - Body, Mind and Spirit
- Supplements May Carry Too Big a Boost
-
8 more
- Natural Treatments Going Mainstream
- The Importance of Yoga as It Relates to Diabetes
- Can Hypnotics Help Celiac Disease Patients Get a Good Night’s Sleep?
- What About Alternative Depression Treatments?
- Vitamins and Supplements: Less is More
- Complementary Health Approaches: Meditation
- The Biological Benefits of Meditation
- Mindfulness for Health and Wellbeing
-
More Information
Topics
-
Addictions
-
Aging & Elder Care
-
Assessments & Interventions
-
Career & Workplace
-
Emotional Well-Being
-
Life Issues
-
Parenting & Child Care
-
Abuse
-
ADHD: Attention Deficit Hyperactivity Disorder
-
Adoption
-
Autism
-
Child & Adolescent Development: Overview
-
Child & Adolescent Development: Puberty
-
Child Development & Parenting: Early (3-7)
-
Child Development & Parenting: Infants (0-2)
-
Child Development & Parenting: Middle (8-11)
-
Child Development & Parenting:Adolescence (12-24)
-
Child Development Theory: Adolescence (12-24)
-
Child Development Theory: Middle Childhood (8-11)
-
Childhood Mental Disorders and Illnesses
-
Childhood Special Education
-
Divorce
-
Family & Relationship Issues
-
Intellectual Disabilities
-
Learning Disorders
-
Oppositional Defiant Disorder
-
Parenting
-
Self Esteem
-
-
Psychological Disorders
-
Anxiety Disorders
-
Bipolar Disorder
-
Conversion Disorders
-
Depression: Depression & Related Conditions
-
Dissociative Disorders
-
Domestic Violence and Rape
-
Eating Disorders
-
Impulse Control Disorders
-
Intellectual Disabilities
-
Mental Disorders
-
Obsessive-Compulsive Spectrum Disorders
-
Personality Disorders
-
Post-Traumatic Stress Disorder
-
Schizophrenia
-
Sexual Disorders
-
Somatic Symptom and Related Disorders
-
Suicide
-
Tourettes and other Tic Disorders
-