Exercise as a treatment for depression

According to the National Institute of Mental Health, depression is an illness most likely caused from a combination of genetic and environmental factors. Others think it could be physiological or psychosocial factors. Many studies have been done that have shown the effects that depression has on an individual’s physical and mental state. Regular physical activity has been shown to help maintain weight, lower blood pressure, reduce the risk for type 2 diabetes and symptoms of depression and anxiety.
Those that suffer from depression are considered to have a disability. Many people are affected by depression but their symptoms are not considered severe enough to be classified in the Diagnostic and Statistical Manual of Mental Disorders. It is said that around 10% of adults are being affected by depression at this moment and at least 20% have had a major depressive episode in the course of their lifetime, women are 70% more likely to experience depressive symptoms. Since people with depression are most likely not typical participants in physical activity, it is just important to see them going "all out" per se, just moderate intensity, defined as 60%-80% of the maximal heart rate would be enough. This could be anything from group exercise classes to having a friend exercise with them.
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Exercise for Depression
Since it may be difficult for those who are depressed to exercise, it is recommended to take baby steps. When starting an exercise program, it is important that those who suffer from depression are able to physically achieve what they wish. The need to feel they have the ability to exercise effectively and are surrounded by a support system, both of which have been shown to increase adherence.
* Strength or resistance training
* Yoga
* Tai Chi
* Any outdoor activity that boosts mood
Research has shown that individuals with seasonal affective disorder (SAD) or depression tend to have a deficiency of vitamin D. With an increase in vitamin D, which can be obtained by being outdoors, it is shown that an individual’s depressive symptoms improve.
Here is a clip that highlights research studies that show the benefits of exercise for those suffering from depression.
Depression and Nutrition
With exercise programming, it is helpful to implement a nutrition plan. Research has shown that there is no specific diet to help with clinical depression, but there are some ways to improve an individual's mood by ways of eating properly.
Lifestyle modification
If you are depressed, stay away from alcohol and drugs. Try to get an adequate amount of sleep, which will increase mood and help with motivation. Also, eliminating caffeine before noon or eliminating it completely can have a significant effect because it won’t interfere with rest.<ref name="Depression and Diet" />
It has been shown that obesity is correlated to depression.<ref name="Depression and Diet" /> People are likely to become obese if they are depressed. It is believed that due to obesity and the physiological changes that arise (changes in the endocrine system) may be linked to the development of depression, and it may also be linked to how people become obese.<ref name="Depression and Diet" /> With proper diet, lifestyle modifications and exercise, the effects of depression can be modified or significantly reduced.

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