Depression has significant potential morbidity and mortality, contributing to suicide, incidence and adverse outcomes of medical illness, disruption in interpersonal relationships, substance abuse, and lost work time. Depression is a treatable condition, and it can be managed by medications, psychotherapy or both. Following are some exercise related behavioral actions to counteract depression.

Make The First Step

Activity could be the last thing you want to do when depressed, but physical activity releases mood elevating chemicals in the brain and it can ease depression a little bit. Start slow like going for a short walk. It is hard to start when depressed so you need to push yourself with some difficulty to do it but once you established a routine it would get easier.

How Much Activity

Not only the exercise that helps, being outdoors too. So you don’t need to do much workout. You may run a few minutes or even you don’t need to run; walking can do you a lot. Make a consistent routine and stick to it as much as you can.

Yoga

This kind of meditative exercise is quite helpful. the fixed and moving poses make you flexible and stronger. this can reflect on your general sense of wellbeing. Yoga helps you control your emotions the breath control. You can learn yoga by watching videos available online and you can take classes if available in your vicinity.

Gardening

Gardening and soil touching can make your brain to secrete serotonin, a chemical that can help ease your depression. Gardening is also having an activity and being outdoors, and that also help ease depression. If you don’t have your own garden you may call a public garden to see if you can do something there.

Playing Tennis

Tennis is a good activity and a good way to ventilate some of your emotions without the need to talk. Playing tennis can be an opportunity to socialize with people, having some else across the field. But if you can’t get some one with you you may just hit the ball against the wall. If you have a tennis partner, try to commit a fixed time for the game.

Workout at Work

It is always useful to get off your desk and take a fem moments walking and stretching. It is also helpful in shaking off negative thoughts. Look for a quiet place to do some stretching , run up and down-stairs. The point here is to get moving, regardless of how and what.

Swimming

Swimming is a good whole body exercise and the feeling of water can have a calming effect on the body and mind. You don’t need to spend a lot of time on it, half an hour of swimming three t0 five days a week can do it.

Cycling

Biking give a great way to absorb in the outside world while doing a good workout. You can use it to ride to the shop, the cafeteria , the relative’s house and the market. Check it before you ride and remember to wear on your helmet.

Trainings of Strength

Strength training is useful and widely practiced. You either use weights or use machines or even your body resistance to build up strength. Muscle mass and flexibility also increase. Any simple form will do. In addition to the exercise the sense of accomplishment and the better body form will help elevate mood and self-confidence.

Walking the Dog

Walking the dog can be the motivation you need and it also can help improve your mood. Being outdoors and the fresh air contribute too.

Dancing

Dancing is a physical activity, a social activity and a fun. All those can elevate the mood. Even a short session of dancing can feel good.

Sprint

Three twenty-second sprints with two-minute breaks may be as efficient as 50 minutes of jogging. Sprints can be a way of ventilation of some kept emotions. You should not have a health issue and you should warm up first.

Basketball

With this popular sport, you can do running, jumping, and throwing. It can be done indoors and outdoors, summer and winter, with many or few people.