You hear it all the time: Exercise is great for your mood.  But is that really true?  What does that really mean?

There is increasing evidence that exercise not only helps with mood in general, but also is an effective treatment for depression and anxiety.  There are many studies comparing it to placebo (no treatment) and to traditional medication and counseling. 

What kind of exercise?  We’re talking both aerobic exercise and yoga specifically.  High-energy aerobic exercise–so anything that increases your heartrate and increases your respiratory rate– for a minimum of twenty minutes at a time fives days per week is best.  You should aim to workout at a pace that allows you to carry on a conversation, but you would prefer not to.  So if you’re strolling, you have to pick it up.  If you’re breathless, you have to slow it down.  Now when we’re talking yoga, we don’t mean that you have to know how to twist yourself into a pretzel.  Try a beginner’s video from the library and work your way up.

You may be thinking, “How in the world am I supposed to exercise or start yoga if I’m depressed?”  That’s a valid concern.  Motivation and energy are often lacking in depression.  It may be helpful to realize that you don’t have to jump in full force to get the benefit.  You can start out with daily activity goals and increase them every day.  They can try going for walks, playing a sport, going to a class with a friend–those are beginning steps towards regular high-energy exercise.  You can also start with gentle stretches or a breathing routine.  I often tell people to try breathing in for five seconds, out for five seconds, five times in a row, five times a day or to just stretch like your dog stretches–whenever & however it feels good.  These can be beginning steps towards a yoga practice. 

And ultimately, if you find it impossible to start these things to begin with, maybe medication or meeting with a counselor is the place to start for you.  But don’t rule aerobic exercise or yoga out!  There are also studies to show that they work well when used in addition to medication and counseling.  So as you are starting to feel more like yourself, you will find it easier to add these to your life!