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Kari Rangel
Sean M. George
ENG 1010D.03
5 November 2015

Can Exercise Fight Depression?

What if there was a drug that could Improve your mood. Increase your
sex drive. Help you lose weight. Help you sleep better. Improve your selfconfidence. Increase your patience. Gave you energy. Regulate your digestion.
Increase your earning potential. Make you more attractive to others. Help you
appear younger. Improve skin tone. Eliminate most aches and pains. Lengthen
your life. Allow you to eat more.
There is. Its called exercise. Chalene Johnson

In my 35 years of life, Ive always been active. In Jr. High school I participated in track
and field, and volleyball. Throughout high school, I played on my high school volleyball team
along with off-season volleyball club. Ive been an aspiring dancer from the time I was a little, to
even now. My friends and family say my laugh is contagious; my smile is big and infectious and
they know me to be a happy person.

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There comes a time in everyones life when they need to re-evaluate what happiness
means to them. Unfortunately for me, this did not happen until just recently, yet I do not wish I
hadnt gone through my dark moments, because if I hadnt I may not be living the life path Im
living today. I have experienced a few life changing events in the past 13 years, and they have all
played a part in creating my recipe for happiness. Thus far, Ive considered these events the
darkest days in my life, and reflecting on this time lets me see whats been left out, or what I kept
stable. During these times, I couldnt smile, I felt tired and sad, and that crippled my self-worth.
However, Ive finally figured out what gives me peace, and genuine happiness. Not just time to
time, but every day, all day no matter the stresses of life hand me. Today, I follow a short and
simple recipe for daily happiness and like any recipe, there are ingredients you cannot omit or
else it doesnt work. In this essay, Ive gathered several studies proving that exercise or any type
of daily movement can improve mood, sleep, and other aspects of everyday life, including those
who struggle with depression. In addition, I will back up these studies sharing my experiences.

The hardest thing about exercise is to start doing it. Once you are doing
exercise regularly, the hardest thing is to stop it. Chalene Johnson

Endorphins

As Dr. Gray puts it, Endorphins are from heaven. Endorphins are produced by the
nervous system and their job is to aware the body of pain. They also bring feelings of euphoria.
In his book The Mars and Venus Diet and Exercise Solution he tells it like this; when the
brain does not produce enough endorphins, the normal stresses of life become unbearable (103).

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This is common with so many of us. How can we create these endorphins to gain this euphoria
he talks about? Exercising is a great way to produce endorphins. Strangely, Dr. Gray says, the
more you hurt yourself [from physical fitness], the more pleasure, power, strength, and
exhilaration you feel (95). In my experience, I can agree. One of the hardest times in my life
was when I had my first child. I had gained over eighty pounds onto my small frame of one
hundred and fifteen pounds. Of course, it being my first pregnancy I didnt know what I was
doing. I stopped moving, and my nutrition was anything but healthy. Towards the end of my
pregnancy, I didnt sleep well, and I was constantly tired, sore and depressed. My mind and body
was not ready for the amount of weight I gained as fast as it did. I had been physically fit up until
my first pregnancy, and because it was my first, I set limitations as to what I would do. Bowling
and cycling was a definite no, and so I prohibited any other kinds of movement. After givingbirth it wasnt about my weight that devastated me, it was the amount of pain my body and mind
took on for being so sedentary for so long. I was determined to feel good again, and losing the
eighty pounds would be a bonus. Slowly introducing exercise and outdoor movement back into
my life gave me the confidence to be the best mother I could be. Dr. Gray adds endorphins are
the bodys first line of defense against physical, emotional, and mental stress (98). Being a new
mother is not easy, so every morning before my husband set off for work, I allotted one hour at
the gym for myself. My motivation to exercise was to feel emotionally happy, and energetic;
exercising proved to be the answer for me.

Set happiness as your major goal in life and organize all your activities
around it. Brian Tracy

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Programs to Follow

There are countless programs for people seeking physical and mental health. They come
from multi-level marketing companies, such as Beachbody, Herbalife, and AdvoCare. There are
programs that specialize in diet and weight-loss like Jenny Craig and Nutri-System. Other
programs vary from personal trainers, to the latest and greatest exercise phase such as Zumba or
indoor cycling. There are several programs and activities that claim they are the one to help with
set goals, yet studies show it doesnt matter what the exercise is, just so long as the exercise or
movement is happening. Dr. Marie-Annette Brown PhD., R.N. created a formula to living the
best life to beat depression. In her book When Your Body gets the Blues: The Clinically Proven
Program for Women Who Feel Tired and Stressed and Eat too Much, focuses on three
components to eliminate depression symptoms; sunlight, exercise, and six essential vitamins. In
fact, there have been studies proving that these three components relieve some aspects of the
body blues.
Light increases energy, brightens mood, relieves sleep problems, and
reduces appetite. Moderate to intense exercises gives all these benefits,
plus lowers anxiety, tones muscles, burns excess fat, and calories,
buffers the effects of stress, and gives a sense of pride and
accomplishment. (144)

The six essential vitamins are a combination that is primarily set up for women; [this
cocktail of essential vitamins] gives you raw ingredients you need to make the mood-enhancing
chemicals triggered by bright light and exercise (144). Dr. Brown calls this formula The

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LEVITY Program, The Drug-Free Solution to the Body Blues. Her program targets women
experiencing mild to moderate depression symptoms. Women who seek motivation may not want
to adhere to medication for their solution. Just like any program, there needs to be a pattern of
consistency for it to work. About 5 years ago, I started my career in the fitness industry. I
certified in multiple formats to teach group fitness. My goal was to empower women, so they
could feel their best and know they are enough just as they are. I began teaching up to three
classes a day at multiple locations. I had enough energy to pass out as if it was Halloween night.
Through that time, I came across some new information that had me broken. This new
information confirmed to me that conformed religion (the only religion Id ever know, believed
and loved) was no longer for my family and I, which devastated my closest family and friends,
leaving me feeling alone and like an outcast. Although this was an extremely painful life
changing event, I was happy and satisfied with the decisions I was making. I owe one hundred
percent of my constant, mindful happiness to exercise during that difficult time.
Interventions

Years ago I was in my doctors office complaining about feeling sad, tired, and downright
depressed. He didnt hesitate to prescribe me medication; instead it was the first thing he
discussed with me. Medication is an easy fix, and unfortunately society is all about the easy
quick fix. In the article Exercise as an Intervention Depends on Both Clinician and Patient
Acceptance, Ali Weinstein writes;
Despite the fact that this review confirms that current work presents valid and
quality studies showing that physical exercise has a mood enhancing effect on

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individuals with depression, exercise has not been routinely prescribed for
depression and is not considered a primary treatment option. (par.2)

Prescribing daily medication verses daily exercise sounds a lot easier to the depressed
patient, just like grabbing a take-out meal rather than cooking a meal from home is easier, faster
and will get the desired result much quicker. There are several reasons why exercise is not
prescribed as a treatment, and as Weinstein explains; the most important reason may be that
clinicians, themselves, do not agree that exercise is effective for treating depression (par. 2).
Taking a pill once or twice a day may seem easier than thinking of a type of exercise to do, then
executing it. I was not against medication but I did have questions; will I have side-effects with
medication? I had heard medication may affect my sex-drive but my doctor told me that
medication makes you happy, and happy people want to have sex. With that, I believed him. I
was on medication for two years; still experiencing the same ups and downs as if I was not on
medication. Throughout that time, I was not consistent with anything besides taking my
medication, and believing in its properties to diminish my depression symptoms.
Other reasons clinicians do not prescribe exercise as a treatment is explained as,
Patients with depression will undoubtedly struggle with the adherence to
physical exercise. Even physically and emotionally stable individuals struggle
with adherence to physical exercise programs, with studies suggesting that less
than fifty percent of those who start a physical exercise program are still
engaging in the exercise program beyond six months. (par. 5)

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In other words, daily exercise is hard for everyone, no matter their physical and
emotional status. Studies show that any movement is good movement, whether its an aerobic
activity, anaerobic (such as sprinting, or high intensity interval training), to strength and
resistance training. Clinicians feel that since they, themselves, are not formally trained to
implement a physical exercise program to their patients, it cannot be a valid source of treating
depression. There are many reasons the adherence to exercise shows inconsistency; one issue
shows evidence that in reaction to acute exercise, individuals with depression will not have the
typical post-exercise mood enhancement (par. 4). Some individuals hear only great things
about exercise but then experience soreness and immediately feel discouraged, and then they
quit. A lot of people expect unrealistic results. Just like fat loss and muscle gain take a
considerable amount of time, so does the application of exercise to ones daily routine. Hard
work and dedication is not easy, but once results are present, soon after, the determination and
drive take over.
Remember how great you feel when you finish exercising. Theres gonna be
days when you dont feel like doing it. And those are the days most important
to remember that great feeling. Chalene Johnson

Progress Not Perfection

Thankfully, there is no need to cause stress and choose an exercise program that some
would otherwise see as unpleasant. In The Whole Mind: The Definitive Guide to
Complementary Treatments for Mind, Mood, and Emotion Dr. Lynette Bassman, Ph.D. explains
it like this; Your exercise plan need not be overly ambitious or vigorous in order to be effective
in providing health benefits. Enjoyment of the activity is more important than intensity (247).

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As a fitness instructor, I hear a lot of negativity and comparison when it comes to whats the
better exercise. Unfortunately these people are uninformed and causing more damage than they
realize. The majority of the population is not set out to be competitive body builders, which in
itself, is a whole other topic. Most of us live life day to day, in hopes to be happy. Leo Widrich
writes the most important part to uncover now is, of course, how we can trigger this [exercise]
in an optimal and longer lasting way, (par. 10) in his article What Happens to Our Brains When
we Exercise and How it Makes us Happier. Throughout my fitness career, timing is one of the
biggest excuses I hear. People do not have the time; rather, they dont make the time to exercise.
If I were to use that excuse, it means exercising is simply not a priority; therefore I dont have
time for it.
Last year, my family moved out of state to what we called a dream location. We wanted
to start over, learn a new culture, experience a different climate, and meet new people.
Unexpectedly, this move brought on serious depression, and anxiety. My husband stayed behind
to run our business, and I was enrolling our children in school and getting settled in a very old
rental home. We moved to the Oregon Coast where the weather cool and cloudy. The trees were
in abundance, and the beach was twelve minutes from our rental. We considered it to be our
dream, but it became my hell. After getting settled, exercising sounded miserable. It was cold,
dreary and the outdoors never seemed welcoming. I became sedentary, and depressed. Ronald C.
Kessler examined that there is a consistently documented association between exposure to
stressful life events and subsequent onset of episodes of major depression (par. 5) in his article
The Effects of Stressful Life Events on Depression. In a matter of only five months I had
drastically altered who I was with depression that we could no longer live in the environment we
once thought was our dream. Upon moving back into our house that fortunately never sold, I felt

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the sunshine of the desert, and slipped right back into my normal life routine, including the gym,
and outdoor hikes I found happiness once again. While reflecting on the times I felt the most
depressed in my life, I noticed exercise was not a part of my day. I now know what I needed to
feel happy; sunshine, my family, healthy nutrition and exercise. Everyone will have a different
equation, and thats whats most important. People ask me all the time how I can exercise so
early in the morning and my answer is never, because its easy. My answer is because its a
non-negotiable part of my day that gives me energy, helps with focus, allows for mindful,
positivity and restful sleep. Finding the ideal time and place takes time, and certainly does not
come easy, but since when do amazing, and wonderful long lasting feelings come easy?

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Works Cited

Bassman, Lynette PhD. The Whole Mind: The Definitive Guide to Complementary
Treatments for Mind, Mood, and Emotion. 1st Ed. Novato, CA.: New
World Library, 1998. Print.
Brown, Marie-Annette PhD., Robinson, Jo. When Your Body gets the Blues: The
Clinically Proven Program for Women who Feel Tired and Stressed and
Eat too Much. 1st Ed. Binghampton: Rodale, 2001. Print.
Gray, John PhD. The Mars and Venus Diet and Exercise Solution. 1st Ed. New
York: St. Martins Press, 2003. Print.
Kessler, Ronald C. The Effects of Stressful Life Events on Depression. Annual Review
of Psychology Vol. 48 Issue 1 (1997): 191. Academic Premier Search.
Web. 30

Oct. 2015.

Weinstein, Ali A. Exercise as an Intervention Depends on Both Clinician and Patient

Acceptance. Physical Therapy Reviews. Vol. 17 Issue 2 (2012): 136-137.
Academic Search Premier. Web. 10/27/15
Widrich, Leo. What Happens to our Brains When we Exercise and How it Makes us
Happier. fastcompany.com. 23 Aug. 2012. Web. 30 Oct. 2015.