Beating Depression can come 5000 Steps at a Time
I remember vividly my first spin class. After 15 minutes on the bike, I thought I was going to dismount in disgrace. I didnāt know that pedaling may be a great form of psychotherapy.
Research has shown that exercise isnāt just great for your physical health, but also your mental health. And you donāt have to join a spin class to reap the benefits. It can be a lot simpler than you realize!
Scientific Studies on Exercise Benefits
Many people associate the benefits of exercise with physical health, such as reducing the risk of developing heart disease, but recent research reveals that daily walking has protective effects against depression in adults.
A study published in theĀ JAMA Network Open shows:
- A step count of at least 5,000 steps has a significant correlation to fewer depressive symptoms, as well as a reduced prevalence and risk of depression
- Adults with a daily step count of at least 7,500 steps had 42% less depression when compared to those who walk less than 5,000 steps daily
- Increasing daily step counts by 1,000 steps reduces depression by 9% to 31%
The inverse relationship between step count and depression means that the frustrating symptoms of depression such as fatigue, insomnia, poor self-esteem, and negative feelings can be reduced by engaging in more physical activity. The findings were consistent across many factors, such as age, body weight, and sex.
There is a biological mechanism to explain the positive effects of physical activity for mental health.
Exercise releases neurotransmitters such as dopamine, serotonin, and endorphins. These neurotransmitters are often referred to as āhope moleculesā and can reduce stress, anxiety, and depression.
Dopamine is involved in reward and motivation, and it also has an instrumental role in mood regulation.
Serotonin is associated with mood regulation, sleep, and feelings of well-being.
Endorphins act as the bodyās natural pain killers, and when released due to exercise or stress relief, endorphins can bring about feelings of euphoria.
Your brain cannot feel depression and pleasure simultaneously. Whenever a positive neurotransmitter is introduced, it replaces negative emotions with positive feelings. Exercise can open the doors to the pharmacy in your brain!
Simple Ways to Increase Your Physical Activity
It may seem daunting and time-consuming, but incorporating more physical activity into your life can be quite simple. These results donāt require a gym membership.
To incorporate exercise into your life:
- Try walking to the store instead of driving
- Park farther away from your destination
- Take the stairs instead of the elevator
- Take longer walks with your dog or play outside longer with your kids
- Find an exercise partner
- Set s
mall, achievable goals - Use body performance measurements instead of weighing in on the scale every day. Measure heart rate, repetitions, steps, sets or weight used. Also, pay attention to how your clothes fit.
Fifteen years after getting gassed in my first spin class, I am now a spin class instructor. It has turned into a wonderful way to connect to others as we traverse the ups, downs and surprises on lifeās road.
Exercise is not just for your body; it is for your mind. Put your mind to it and exercise!
Therapy Options for Mental Health
When heās not helping boost endorphins of his students in spin class, Bill Prasad is helping treat people with a variety of mental health issues at Prasad Counseling and Training.
As the private practice owner, Bill has grown this group practice based in Houston, Texas to include a team of experienced, licensed clinicians. The team at Prasad Counseling treats people of all ages both in person and with virtual sessions. Individual and group therapy options are available, and insurance plans are accepted.
If you are looking for help to improve your mental health, contact Prasad Counseling and Training to learn how our therapy options could help you not have to face your struggles alone.
