Feeling down?

Ever consider asking your doctor for a prescription for an antidepressant?

If you suffer from a mild case of the blues, you may want to consider giving physical activity a try before reaching for a pill. Taking an antidepressant requires a long-term commitment, and possible negative side effects. You might want to make sure that you've tried everything else first before trying a prescription. Of course, some people suffer from moderate to severe depression and greatly benefit from medication prescribed by a psychiatrist or competent medical practitioner.

Exercise can increase your natural level of endorphins, which make you feel good. If you have not been active for a while, it's best to talk to your doctor first. Pick an activity which appeals to you. Perhaps something that you've done in the past, or form of exercise you've always wanted to try. Exercise in itself can be pleasurable. If you've selected something you don't like, don't feel that you have to stick with it. Just try something else. Once you find something you like, remember to start out slowly and stick with it.

Exercise is an important part of self-care. It helps us to feel good about ourselves. Often when people are depressed, they tend to it nor taking care of themselves, including their bodies. Not only does exercise give people a boost in mood, it helps you feel good because you're doing something healthy and beneficial to your well-being.

The current guidelines for healthy adults ages 18 to 64 are 2 1/2 hours of moderate physical activity per week. Aerobic activity should be performed in episodes of at least 10 minutes at a time. Muscle strengthening activity involving all muscle groups should be performed at least 2x a week.

The following section is taken directly from the US Dept of Health and Human Services Website:

Health Benefits of Physical Activity—A Review of the Strength of the Scientific Evidence

Adults and Older Adults

Strong Evidence

• Lower risk of:
  • Early death
  • Heart disease
  • Stroke
  • Type 2 diabetes
  • High blood pressure
  • Adverse blood lipid profile
  • Metabolic syndrome
  • Colon and breast cancers
• Prevention of weight gain
• Weight loss when combined with diet
• Improved cardiorespiratory and muscular fitness
• Prevention of falls
• Reduced depression
• Better cognitive function (older adults)

My personal favorite forms of exercise are swimming, dance, walking, and yoga. What are your favorites?


If you live in Sonoma County and are seeking a licensed psychotherapist, please call me at (707) 522-0485. I look forward to hearing from you.

©2009, Katherine Kirk, MA, MFT, MFC46475
www.KatherineKirkMFT.com

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