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Exercise makes you focus on your body, providing relief from difficult feelings and thoughts.
If you work out hard enough, it releases chemicals called endorphins, which may act in the
brain to help lift your mood. .
If you haven't taken exercise, start simply with a brisk half-hour walk at least three times a
week. Once in the habit of exercising, consider something more strenuous, such as aerobic
dance. Activities that you share with other people, such as tennis or team games, may be
preferable to solitary forms of exercise, such as swimming, which leaves your mind free to
dwell on negative thoughts. Vary the type of exercise you do, and don't choose something you
don't enjoy at all. Be careful not to overdo exercise, or you will merely feel exhaustion instead
of increased energy and improved well being.
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Potentially, the world is your work-out facility. But if you want access to high-quality resistance
machines, aerobic-classes, and trained staff, a gym may be worth the money especially if it helps you stick with an exercise programme
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Exercising 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. High-intensity exercise releases the body's feel-good chemicals called endorphins, resulting in the "runner's high" that joggers report. But for most of us, the real value is in low-intensity exercise sustained over time. That kind of activity spurs the release of proteins called neurotrophic or growth factors, which cause nerve cells to grow and make new connections. The improvement in brain function makes you feel better. "In people who are depressed, neuroscientists have noticed that the hippocampus in the brain—the region that helps regulate mood—is smaller. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression," explains Dr. Miller.
One in 10 adults in the United States struggles with depression, and antidepressant medications are a common way to treat the condition. However, pills aren't the only solution. Research shows that exercise is also an effective treatment. "For some people it works as well as antidepressants, although exercise alone isn't enough for someone with severe depression," says Dr. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School.