Fight Depression With Strength Training

by Rafiq Phillips

Fight Depression With Strength Training

Major depression is the No.1 psychological (mental) disorder in the western world. It is growing in all age groups with up to 20% of people experiencing it. At the rate of increase by 2020 it will be the 2nd most disabling condition in the world. Today over 17 million people in the US, which includes 13% of teenagers and 3% of children under thirteen, are currently on Prozac, the second most commonly prescribed drug.

Depression is a huge problem and the burden on society is incredible with an estimated cost in the US alone of more than billion dollars per year, and an annual loss of two hundred million work hours. The human cost is high too with suicide being the 8th leading cause of death.

Depression is a universally understood condition of sadness and low spirits, life has lost its luster and doom and gloom prevails. We all experience some sadness as part of weathering life’s misfortunes and have periods of being down in the dumps. Most people normally recover from such low points and carry on, however, some people don’t recover from life’s setbacks.

It is only recently that research has begun to uncover the link and the importance between physical activity and mental health with inactive or sedentary people having twice the risk of becoming depressed. We all know that exercising routinely provides a number of important benefits like promoting cardiovascular (heart/lung) health, lowering blood pressure, keeping bones strong, improving muscle tone and strength, and of course, a proper exercise regimen can energize you and help reduce excess body fat.

But did you know that exercise has yet another benefit that can make your life a whole lot better? Several hundred studies have analyzed the effect of exercise on depression and found that exercise can increase self-esteem, improve mood, reduce anxiety levels, increase the ability to handle stress, and improve sleep patterns.

A proper exercise program that includes strength training exercise provides similar improvements in depression as anti-depressant medications but without negative side effects. Strength training can be very therapeutic providing a very useful treatment for depression. Newly released studies show that after a strength training session, endorphin levels (feel good hormones) are increased by more than 60 percent leaving you feeling rejuvenated and even euphoric, keeping your mind trouble-free.

When people suffering from depression participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life If you have never exercised before, learning an exercise program can be considered a new skill. Many people experience a mood boost and increased energy levels when they’ve mastered a new skill or talent. This can provide a sense of accomplishment and achievement which counters the effect of depression.

Even a modest exercise program of 30 minutes a day, three days a week is an effective weapon for combating depression and the benefits of such a program are likely to be permanent for individuals who adopt exercise as a regular, ongoing life activity.

Just as you get more energy exercising you also get happier, have a better outlook on life, have more vitality and enjoy life more. You will feel good and have an effective weapon to fight the blues.