Rise Above Depression (3 of 5)
The 3rd Self-empowering way to lift your mood naturally without drugs or therapy
Last week in the second installment in this series on depression I encouraged you to get outside and interact with the natural world. A few of you contacted me and said that just reading about getting out into nature made you feel like you were getting the benefits. Others said it was uplifting to know there were so many benefits available without you really having to do anything. Yes! Immerse yourself and soak it in!
Today we will look at movement - something that your body was built to do. I feel that when we use our bodies in the ways that they were intended to be used per our divine creation, then not only do we enjoy greater health, but we also hone the life force that enlivens us in the first place.
For mental health struggles, the evidence is overwhelmingly positive that exercise in all its forms is very helpful, if not curative! So in order to “rise above depression”, the next practice I encourage you to incorporate into your daily life is to…
#3 – Move your Body
Exercise has been found to be just as effective as antidepressants or counseling as a treatment for depression. Moving your muscles, increasing your blood flow, increasing your lymphatic drainage, and enhancing the oxygenation of your cells all lead to higher functioning of your brain, hormone, and stress systems. Nutrients are delivered more readily to cells, toxins are eliminated more efficiently, brain chemicals call endorphins are released in abundance, and energy is generated for your use.
When your metabolism is humming along like this after exercise, your brain is under the ideal conditions to make and use neurotransmitters to bring about an optimal balanced mood.
“Exercise” is just a fancy word for moving your body and using your muscles. Sure, you can bike, swim, hike, run, lift weights, paddle, ski, or skate. But you can also dance, stretch, do garden or yard work, make love, do manual work, climb on a jungle gym, or lift heavy things.
Whatever activity you choose, you want to use your muscle strength, get your heart rate and breathing up above your resting rate, and engage your mind – either in challenge, pleasure, interest, or purpose.
Mix it up by doing different types of movement every day. 3-4 days a week try to exercise in a focused way for as long as you’re able at your current state of fitness. For example, this may be taking a 10-minute walk, doing 20 minutes of gentle yoga, going for a 40 minute jog, or playing a full court competitive basketball game.
Then the rest of the days incorporate physical movement into your activities of daily living, e.g. washing the car, sweeping the driveway, moving boxes around the garage, or walking to the post office and back.
By exercising regularly you will likely reduce problems with irritability, anger, sadness, and anxiety. Other benefits available to you include better sleep, better energy, a stronger immune system, less chronic disease like heart disease and diabetes, stronger bones, and fewer aches and pains.
By using your body for what it was designed for (moving, lifting, expressing, loving, propelling), not only do you build muscle, stay fit, and maintain a healthy weight, but you also turbo-charge your mood, the clarity of your thinking, and your ability to focus.
And if you engage in these movement activities while you are outside, you double the impact. If you list off what you’re grateful for at the same time, the benefits are theoretically tripled!
Let me know how you are integrating these tips into your routine. Have you begun getting up at daybreak to meet the morning light yet? I myself am inching ever closer….
Next week I will continue diving into the things you can do right now to propel yourself toward a better mood, a brighter outlook, and more energy in your system by taking a look at food and nutrition, the basic foundation of health.
Read the Rise Above Depression Series:
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Very well written and very good content suggestions!