Exercise and Depression

If you keep thinking that you should exercise, but can't seem to get motivated to do it, it may be that you are in a state of depression.

Depression can sap your energy and your will to live.

Depression can come to you for many different reasons, including grief, trauma, and general exhaustion.  Sometimes it can come for no reason that you know of.

If you think that this is happening to you, then of course you need to see a doctor or counselor.

You also need to look after yourself with kindness and compassion.

Exercise can help you to feel better, but this is not the time for harsh regimens or huge efforts.  Find a physical activity which gives you pleasure, and try to use all of your senses while you are doing it.  This will help you to balance yourself, and it will put a bit of goodness into your day.

Here are some examples of easy, pleasant exercise which engages your senses:

• Take a walk in a garden or park, on a beach, or in some other place where there is beauty and sunlight.  Make a conscious effort to breathe more deeply, feel the sun on your skin, feel the ground under your feet, feel the breeze in your hair, hear the birds, see the colours.  All of this will make your exercise good for your body and your soul.
• Swim or wade in a river, lake, ocean or pool.  Notice the sounds of the water, the feel of it on your skin, the sand or gravel beneath your feet, the birds and water creatures around you, the sun and the air. Play a little. Dam the creek with rocks, or dig a hole in the sand.
• Play with your pets.  Throw or roll a ball for your dog, or drag a bit of string around for your cat.  They will have a lot of fun, and this will make you feel better too. Talk to your pet, laugh at it's antics, stroke it's fur.  You can do this indoors or out, though outdoors is probably better if you can manage it.
• If you have a yard, go outside and hang the washing or pull a few weeds, or even just sit on the grass and soak in the sun.  Notice the bugs and flowers and sun and air while you are out there.
• Walk to a cafe and buy yourself a coffee.  Coffee is a stimulant, it will help you to feel more energetic, which will boost your mood.  Drink the coffee with appreciation, at the cafe or on your way back. (Of course, not if you are allergic to caffeine.)
• Take a drive to somewhere nice.  Just changing the scene and being in motion can help to lift your mood.  Once you get to your nice place, you will probably feel like getting out of the car, and that will be better than having sat on the couch instead.

Here is an article on the effects of exercise on depression. Interestingly, women with depression responded better to easy exercise. Article: Go for monitored exercise to keep depression at bay.

Exercise is Boring!

Does your spirit rebel at the idea of mindlessly running on a treadmill or using an exercise bike?  Does the idea of any "exercise" make you feel like a robot?

Don't feel bad!  Maybe you just weren't designed that way. Maybe you do more of the things you "have to" do than you can bear, already.

There is an alternative, and the prune eating, rule following people might not think it's good enough, but it might be just the thing for you - what you need is movement and adventure!

I love to take off along the beach and then follow the rocks around the bend.  It takes balance and strength and coordination to move from one large rock to another, watching out for the ones which tip or move as you put your weight on them... but it's fun!  It's even better barefoot, though some rocks can be hard and sharp, and so can the little periwinkles.  The algae can be slippery.  But it makes me feel alive to be there, fully present, feeling the wind and the water and the rocks and sand.

Your idea of an adventure might be very different, depending on your age and fitness and where you live, not to mention your finances.  But that's great.  With adventure, you can make up your own.

If you want to read other peoples stories of movement vs. exercise, try this great blog post You Are Not a Machine; How to Stop Compartmentalizing Your Life. It's a breath of fresh air in an overly-regimented world.

It's time to start living again!

Exercise Headache - What You Can Do

Exercise isn't much fun if you get a headache afterwards.

If your headaches are "normal", then these tips might help you.

• If you don't exercise very often, you could be getting a headache simply because the exercise is helping your body to move stored toxins out, and you have a headache while they are being processed by your body.  Or you may simply be dehydrated and the exercise makes it worse.
• You can help prevent this by drinking enough water daily, at least 8 glasses, and drinking more while you exercise.  This will help your body to clear toxins daily, and also help to clear any which the workout has brought out.
• Another factor could be your shoes.  If you are running, or even walking farther than you are used to, make sure you have proper running or exercise shoes.  These help to absorb the shock and prevent you jarring your neck and spine, which could give you a headache.
• If a particular exercise brings on a headache, then avoid that exercise and do something else.  For example, you can ride an exercise bicycle or swim, which is a low-impact exercise compared to running or even walking.
• Make sure you warm up and cool down correctly, and work up to exercise gradually.
• Another thing to watch is your digestion.  Make sure you get fresh raw fruit and salad every day, as constipation can give you a headache as well.

If your headache is not normal for you, if it begins abruptly or if it is your first headache of this type, then according to the Mayo Clinic, you should consult your doctor.  There can be underlying causes for an exercise headache, which can range from something as serious as bleeding in the brain to something as simple as a sinus infection.  You can read more about exercise headaches, risk factors, symptoms and prevention in the Mayo Clinic Article on Exercise Headaches.

Exercise MYTH #17: I cannot lose weight because it is in my genes

The TRUTH: No! Your genes do not have the last word. Eating right and exercising regularly will have a positive impact on your weight regardless of your genes. Lack of exercise and bad eating habits will have a negative impact on your health regardless of your genes.

You have no influence over your genes and, in some cases, there is a propensity for weight gain that is in the genes. But wait. The truth is exercise and healthy eating will have a positive impact on you regardless of your genes. This means that if you have the propensity to gain weight or get certain diseases, exercise and eating right will still reduce the impact.

Your lifestyle choice could have a negative impact on the development of your genes for future family generations. There is new evidence for what is called environmental inheritance, a radical theory of transgenerational genetic adaptation proposed by Professor Marcus Pembrey of the Institute of Child Health, University College of London in the mid 1990's. Simply put, your lifestyle of poor food choices or overeating or not exercising could lead future family generations to have a propensity for being overweight or having certain diseases or even smoking. The good news is that your healthy lifestyle may have a positive impact on the development of your genes for future generations.

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Exercise MYTH #16: Jogging and running will make a woman's breasts sag

 I'm not sure why the Colonel thinks he knows about this topic, but he's making sense here!

The TRUTH: This is not a myth! Jogging and running will make a woman's breasts sag, if she does not wear proper support.

Wear a sports bra and do not even think of eliminating excellent cardio from your workout. Walking is for people who cannot run, and I hope you are not in that category. If you do not wear a good sports bra, exercising can make your breasts sag more quickly, says Peter Bruno, M.D., an internist in New York City. High-impact activities, particularly jogging or aerobics, can stress your Cooper's ligaments, the connective tissue that keeps breasts firm. According to the American Council on Exercise, compression bras work best for smaller-busted women. The more well endowed (typically a C cup or larger) should opt for an 'encapsulation' bra that supports each breast separately. Replace workout bras every six months to a year.

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

Exercise MYTH #15: Stress speeds up the metabolism and burns more fat

 The Colonel says:

The TRUTH: Stress causes the body to burn fat slower and may result in increased fat retention.

 Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html

And I say, that's one more reason to treat yourself right!  (And if you don't, nobody will...)

Exercise MYTH #14: You must stay away from strength training while trying to lose weight, since it will cause you to bulk up

The TRUTH: All exercise, both cardio and strength training, is essential during a weight-loss program.

This one may tie in with the other myth that fat can turn to muscle. All exercise, both cardio and strength training, is essential during a weight-loss program. If you do not perform strength training, your body will begin practicing cannibalism. Moreover, guess whose muscle mass your body will eat? Your own! That is not science fiction. If you are not using and maintaining your muscle, you will lose it. Your metabolism will slow down even more, and your health will suffer.

Author: Lt. Col. Bob Weinstein, USAR-Ret.
Article Source: http://www.articlesbase.com/fitness-articles/myths-lies-and-propaganda-about-exercise-2066565.html