![]() But this is a long-term treatment, not a onetime fix. You should begin to feel better a few weeks after you begin exercising. It's unclear how long you need to exercise, or how intensely, before nerve cell improvement begins alleviating depression symptoms. Soon, five minutes of activity will become 10, and 10 will become 15." What you can do "Start with five minutes a day of walking or any activity you enjoy. Miller says getting up and moving just a little bit will help. ![]() The challenge of getting startedÄepression manifests physically by causing disturbed sleep, reduced energy, appetite changes, body aches, and increased pain perception, all of which can result in less motivation to exercise. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression," explains Dr. "In people who are depressed, neuroscientists have noticed that the hippocampus in the brain-the region that helps regulate mood-is smaller. The improvement in brain function makes you feel better. That kind of activity spurs the release of proteins called neurotrophic or growth factors, which cause nerve cells to grow and make new connections. But for most of us, the real value is in low-intensity exercise sustained over time. High-intensity exercise releases the body's feel-good chemicals called endorphins, resulting in the "runner's high" that joggers report. The exercise effectÄ®xercising starts a biological cascade of events that results in many health benefits, such as protecting against heart disease and diabetes, improving sleep, and lowering blood pressure. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School. "For some people it works as well as antidepressants, although exercise alone isn't enough for someone with severe depression," says Dr. Research shows that exercise is also an effective treatment. One in 10 adults in the United States struggles with depression, and antidepressant medications are a common way to treat the condition. Exercise is as effective as antidepressants in some cases.
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