Can Exercising Help You Beat Clinical Depression? Research Says Yes!

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Jane 11 Apr, 2019

Why Should You Exercise Every Day?

Research has conclusively proved that regular exercise may be a great cure for stress and depression. Having a fabulous sweat session lets you have some fun and distracts you from worries. There are numerous benefits of working out every day for clinical mental patients or those who are facing some acute or chronic stress levels. It may just as help those who find their routine life overwhelming.

Here’s why you should opt for personal training sessions every day:

1. They reduce stress

2. They keep you in shape

3. They boost your confidence

4. They make you feel happy

5. They help you make friends

6. They are challenging

7. They reduce anxiety and depression

8. They sharpen your reflexes

9. They reduce insomnia and fatigue

10. They keep you relaxed

11. They keep you occupied

12. You can inspire others!

Working out and sleeping properly prove to be game-changers in the wake of treating clinical depression and other anxiety or stress-related issues. Such patients experience that they are happier if they start working out early morning. If personal training isn’t your cup of tea, you could start with something as basic as jogging for just 10 minutes a day and then increasing the duration over time.

Benefits of Exercise on Mental Health

Regular exercise improves self-esteem, self-control, sleep patterns, and helps ward off or slow down the progression of many chronic medical conditions. These issues are particularly caused by or are related to being overweight or obese. Working out helps our body release endorphins, the body chemicals that reduce the perception of pain and increase the feeling of well-being.

Also read: Fight The Enemies Of Weight Loss - Fatigue, Stress, And Overeating!

These feel-good hormones also have a positive, calming, and controlling effect on several mental ailments (including depression), thus making a strong case in favor of alternative modes of treatment. However, the bigger question is about deciding what kind of exercise to do and how often it should be done to make a significant difference. We think we have an answer to it and it’s up next.

Did you know? Even the smallest amount of exercise a day can prove to be beneficial when it comes to your mood and well-being. It’s better than doing nothing or stressing out over trifles every day.

How to Relieve Chronic Stress and Anxiety?

how to cure physical effects of chronic stress and anxiety?

According to the Anxiety and Depression Association of America, over 40 million people suffer from chronic or clinical anxiety disorders in the US. This is a worrisome number and it is only made worse every day by hectic and fast-paced lifestyles that pay little attention to mental health and well-being.

Stress is one of the central aspects of our mental health. All of us are likely to experience it from time to time and it does help us to focus better. However, the issue arises when it becomes chronic and starts affecting us adversely, thus sapping energy from our bodies continuously.

Tip: If you feel you’re suffering from an anxiety disorder or an occasional stressful episode, you should promptly reach out to a qualified wellness expert!

Working out a little every day can help you develop a feeling of accomplishment as you become more capable of handling stressful situations. You become more confident and start making better decisions on your own, thus helping you be more productive. Doing exercises regularly calms your nerves and keeps you away from stress.

Clinical depression:

For some people, even thinking of doing some easy workouts can cause physical and mental trouble. Some people may feel worse in public spaces such as gyms and other recreational centers due to a panic attack or becoming overly anxious.

In such situations, it is best to go for some moderate-intensity and comforting exercises like swimming, brisk walking, yoga, and easy dance sessions. People suffering from clinical depression or enhanced stress levels can also tune into their favorite music before choosing to work out.

Benefits of Working out in the Morning

Several studies have reported that routine fitness workouts create a similar effect to taking antidepressants. This is mainly because it increases the production of serotonin in the brain. It is a neurotransmitter that improves mental health, boosts mood, and productivity and also helps tackle stress and depression. It also strengthens you physically and mentally, and makes you resilient to daily health issues.

Sweating it out and getting your heart racing with a great workout releases endorphins, the feel-good natural hormones in your body. They accentuate in the morning and can help you reap the benefits of a positive outlook throughout the day. When you work out every day, being happy and confident becomes your second nature.

The Best No-Equipment-Based Workouts for Beginners

best no-equipment workouts for beginners

Working out surely has a lot of positives for your physical and mental wellbeing. While we have discussed them at length above, it won’t be worthwhile to end the discussion without a mention of some of the best exercises that you can do as a beginner.

These home-based workouts would not require you to use any equipment or even to go to a gym (or fitness studio). You may do them at your place or outdoors (as applicable) and achieve better results.

Brisk Running

Yes, running a 5k race is one of the best exercises for your health. It can help you burn calories faster, reduce food cravings, and lower the risk of heart diseases. Running for just five minutes a day might even help you live longer, according to 2014 research. It also releases lasting changes in our 'feel good' neurotransmitters serotonin and norepinephrine, both during and after exercise.

Also read: The Magic of 10,000 Steps A Day

The mental benefits of running every day are more for those who suffer from clinical depression. In a review published in the Journal of Psychiatry & Neuroscience (2006), researchers found that exercise works similarly to antidepressants. It alleviates major depressive disorder by promoting the growth of new neurons in the brain, thus making the person happier and confident.

Hiking in the woods

To maximize the mental health benefits of your sweat session, consider hitting the trails. Nature has a calming effect on the mind. Being around flowering plants and trees too can help us feel better because they emit chemicals that reduce our anxiety and stress.

Newer research seems to reinforce the idea that being immersed in nature is good for your mental health. A 2015 study published in the journal Landscape and Urban Planning discovered that a 50-minute nature walk can make you less anxious and more focused.

Yoga or Zen

While most people would surely not consider yoga as a prominent form of physical exercise, the truth is just that. Meditating would surely help you stay calm and relaxed, and it would also help you reduce depression and anxiety.

However, you can always count on the aspect of personal training with several yoga asanas too. These asanas or poses are scientifically proven to make you more agile and sharp, besides improving your balance and flexibility. Starting your day thus would help you stay positive through the day!

What Happens When You Exercise Every Day?

As the researchers sorted through the data, they discovered that for every 50 minutes of exercise added each week, the rate of depression fell by half. They also concluded that adding just 1-hour of walking per week may also cut your risk of depression by 50%.

This is particularly true for fitness professionals. Let's say that you exercise for 5 hours each week. Bumping it up to 6 hours will cut your risk of depression by half.

How to Start Exercising Again?

 smart tips for beginners to start exercising again

If you're struggling with clinical or chronic depression and are new to working out, then the application of this article should be obvious. If you know someone who is battling these serious mental ailments, then please share this article with them- it might just help them turn the corner.

  • But even if you consider yourself to be a happy person, the principle of proving your identity to yourself can apply to virtually any goal you want to achieve.

  • Pick a daily habit that will strengthen your sense of self-worth and solidify your identity. For example, you could try meditation, exercise, writing, or creating art.

However, the situation may be entirely different if you were once a fitness professional but then you had to leave your workout schedule (especially if it was due to any mental ailment). Here’s what you should do to start exercising again:

1. Write down your goals

2. Stay determined

3. Do not compare yourself with others

4.Start easy and small

5. Try to build your confidence

6. Consult a personal trainer online

7.Be more social

8. Be positive

9. Stick to a fitness schedule

10. Make it a habit

A Sample 4-Week Workout Plan for Beginners and Experts

Here is a sample 4-week workout routine that you can follow at your home to lose weight:

Sl. No.


Part of Body

Exercise 1

Exercise 2

Exercise 3

Exercise 4

Exercise 5



Chest and Triceps

Bench Press

Triceps Dips

Incline Dumbbell Press

Triceps Extension



Back and Biceps

Pull Up

Bent-Over Row

Chin Up

Standing Biceps Curl

Standing Biceps Curl



Legs and Abs

Back Squat

Good Morning

Glute Bridge

Incline Dumbbell Press

Rope Skipping



Back and Shoulder

Overhead Press

Rack Pull

Seated Dumbbell Press

Lateral Raise

Consult a Personal Trainer to Get Started with Your First Fitness Workout Today!

Your mental ailments like anxiety and depression are not you. You can always rise above them, and we recommend that you consult a personal trainer online and a mental therapist through several live sessions. It would be best to talk about your issues with these experts and then formulate a plan to resolve them.

Whatever you choose, pick it now, start small, and prove to yourself that you can become the person you want to become. Small habits for staying fit, when repeated consistently, can be the difference between success and failure, between confidence and doubt- or even between happiness and sadness.

The key is to start early and be consistent with it!

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