Physical Exercise
If you are having or have had trouble with depression, it may be worthwhile building up your physical exercise. There’s an increasing amount of evidence showing that people who exercise regularly feel better. In fact a large general public survey found that physical exercise was rated as the most effective way of improving low mood. Those who are physically active tend to feel happier and more satisfied with their lives than those who are inactive – and this applies right through from childhood to old age. Depression is less common in people who exercise regularly in their leisure time, and exercisers seem, at least partly, to be protected from future episodes of depression.
A number of research studies have also highlighted the value of exercise as a treatment for depression. At times it seems to rival the effectiveness of antidepressants and of psychotherapy. In addition to all these benefits, regular exercise reduces the risk of developing major chronic diseases – such as coronary heart disease, stroke and type 2 diabetes – by up to 50%, and the risk of premature death by 20-30%. Despite all this, 69% of UK adults do not exercise at recommended levels. If you are affected by depression you could seriously consider increasing the amount of exercise they take. Try to find types of exercise that you enjoy, that are accessible and that are not too difficult.
If you are interested in the research underpinning these recommendations, click on the article ‘exercise for depression, background research’ or look at the freely downloadable 128 page report from the Department of Health by going to www.dh.gov.uk/Home/fs/en and then typing “At least five a week” into the search facility at the top of the page.
eThe Scottish ‘healthyliving’ website – www.healthyliving.gov.uk – has a large section on exercise including a physical activity quiz, advice on getting started, keeping going, how much to do, active commuting, numerous helpful internet links and the option of free personal email or phone advice from experts.
Also good is the BBC Healthy living site – www.bbc.co.uk/health/healthy_living – where the section on fitness contains both general advice on exercise, and specific advice on exercise for those who are pregnant and also for those suffering from a variety of health difficulties. In addition, they give numerous useful internet links.
More specifically there is a good downloadable six page exercise guide from the Oxford ‘Bandolier’ centre www.jr2.ox.ac.uk/bandolier/booth/hliving/startoex.html and helpful local contacts at www.ramblers.org.uk/scotland , www.cyclingscotland.org and www.scottishswimming.com . It may also be well worthwhile checking out the Paths for Health website at www.pathsforall.org.uk/pathstohealth/ which contains details of around 70 walking for health projects around Scotland. These projects provide regular short led walks aimed at being fun, good physically and psychologically, and an opportunity to meet others.