Is reducing depression as easy as adopting a regular exercise routine? Many of us have heard that exercise such as yoga, biking, or jogging can enhance mood. However, you may be wondering if this is an opinion or if there is solid scientific research indicating that exercise can really help people who are fighting depression.
In fact, the research supporting the benefits of exercise, especially yoga for depression, is very substantial. According to the 2008 Summary of the Physical Activity Guidelines distributed by the U.S. Department of Health and Human Services, several studies have demonstrated that people who participate in regular exercise routines begin to feel better and their symptoms of depression subside.
However, the type of exercise that you engage in is important. Moderate exercise routines that are more demanding have a larger positive effect than light physical activity. In other words, aerobic activities and exercise involving resistance or strength building, such as a moderately challenging yoga practice, would offer the greatest help for depression.
There is an abundance of research pointing to yoga as a healing modality for treating depression. It has been found that levels of the stress hormone cortisol are greatly reduced after a yoga practice. In addition, studies reveal that yoga results in elevated levels of serotonin, a hormone responsible for feeling good.
A study conducted in 2009 evaluated mood changes prior to and following yoga therapy. The moods of 54 participants, prior to and following 2 weeks of yoga therapy, were measured against one another. 64% of the study’s participants experienced a decrease in mood disturbance, while 53% where found to have achieved a reduction in their depression symptoms.
Amy Weintraub, has herself battled depression, and gone on to author Yoga for Depression and found LifeForce Yoga. “When the mind is absorbed in a negative spiral of thoughts,” she explains, “whether it is anxiety based or depression, the mind needs something to focus on that takes it away from that negative spiral.” This, she continues, is exactly what yoga does.
In addition Weintraub claims that practicing yogic breathing can be useful for depression. Yogic breathing or prananyama stimulates the vagus nerve, which has been found to reduce depression. One particular breathing technique can actually reduce major depression as much as 73%.
The body of research as well as expert advice supports yoga therapy as a method to effectively reduce depression and increase emotional well being. Weintraub points out that it is not the particular style of yoga that is essential. Find a yoga practice that feels right to you. “Find a teacher,” she advises, “which makes you feel, when you walk out the door, like your life has changed in that moment. That you are fresh and alive.” Weintraub also warns people who are new to yoga not to change their medication. Even though many people start seeing improvement right away, it is better to wait for no less than 9 months of regular yoga practice before even thinking about stopping your prescription anti-depressants.
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