· Depression
Use Exercise to Help Depression(
courtecy;- webMD )
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Start Slow
It may be the last thing you want to do when
you're feeling down, but exercise releases feel-good chemicals in your brain
and can help ease depression symptoms. You don’t have to do too much, maybe
just go for a short walk. If you can push yourself to do it a few days in a
row, you may not need as much of a push the following day.
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Walk or Run
You don’t have to run a marathon or be a speed
demon. You don’t even have to run. Start with walking, and you can decide if
you want to go faster as you get stronger. It’s not just the exercise that
helps -- the great outdoors can lift your mood, too.
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Yoga
The fixed and moving poses of this meditative
form of exercise can make you stronger and more flexible. That can give you
energy and a sense of well-being. The breath control involved in yoga also can
calm your emotions. You can look for videos online, but a class gets you out
into the world and around other people. Namaste!
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Garden
Touching soil may boost a key brain chemical
called serotonin, and that can help lift depression. You'll also be active and
outside. If you don’t have a patch of dirt of your own, call a local community
garden to see if you could work a plot there.
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Tennis
It’s good exercise and a great opportunity to
let out some emotion without talking about your feelings. You can just hit the
ball against a wall, but if you want it to come back across a net, you’ll need
someone on the other side. That's a chance to socialize. And if you commit to a
time with someone else, you’re more likely to stick to it.
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Exercise at Work
If you need a distraction to get your mind off
negative thoughts, take a few minutes and step away from your desk. Find a
quiet place and do some stretching, or go up and down a flight of stairs --
anything that gets you moving can boost your mood.
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Swim
It’s a great, whole-body workout, and some
people find the water helps calm them. It doesn’t have to take a huge chunk out
of your day: Just 30 minutes of exercise 3 to 5 times a week may be all you
need.
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Bike
You can get good exercise on a stationary one,
but hitting the bike path is a great way to take in the world around you. You
don’t need anything fancy -- any two-wheeler will do. Ride it to the
store, the coffee shop, or your friend’s house. Just make sure to get
it checked by a mechanic first, and don’t forget to wear a helmet.
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Strength Training
You use weights, machines, or your own body
resistance (like with pushups) to build strength, muscle mass, and flexibility.
A simple set of hand weights will work, or even just the floor. The workout
isn’t the only thing that improves your mood -- a sense of accomplishment and
better body image can help, too.
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Walk Your Dog
Fido can help ease your stress, and he may be
just the motivator you need. Grab a leash and maybe a Frisbee and get out
there. The fresh air won’t hurt, either.
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Dance
It’s a win-win-win: exercise, social
engagement, and fun. All those can lift your spirits, and you can start at
home. While nobody’s watching, turn on a favorite track and let your body
move to it. Even short dance sessions can feel good. As you gain your footing
and confidence, check for classes at local dance schools or look for a group
that gets together to dance.
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Sprint
You may need to work up to it, but three
20-second sprints, with 2-minute breaks in between, may be as good for you as
50 minutes of moderate jogging. And they can be a quick way to release some
pent-up emotion. Just make sure you warm up -- and ask your doctor if you don’t
know if you’re healthy enough for that kind of high-intensity workout.
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Basketball
It’s a great workout: You jog, sprint, jump,
and throw. You can do it indoors and out, winter and summer, and in a large
group or with just one other person. You can even shoot hoops by yourself.
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Softball
The focus needed for a long game can help
distract you from negative thoughts, and being part of a team adds a feeling of
connection. And when you’ve got a whole team that expects you to show up,
you’re more likely to, right?
This tool does not provide medical
advice. See additional information.
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