The Effects of Exercise On Depression (Exercise Helps Depression)

The Effects of Exercise On Depression (Exercise Helps Depression)


– If you’re feeling off, if
you’re feeling depressed, exercise can really help. It’s helped me in the past, and actually a new study
just came out talking about the exact type,
duration and intensity of exercise that you should be doing to alleviate depression. By the end of this
video, you’re gonna have a blueprint to follow
to make you feel better and to lift you out of a depressed state. Let’s break down this study. What the researchers did is that they took 8,000 individuals, and
the first thing they did is that they classified whether they were at high risk or low risk for becoming depressed. See unfortunately depression
does run in families. There are certain genes,
there’s certain DNA, there’s little snippets that
make you more predisposed to becoming depressed. So the first thing that researchers wanted to do is to classify each individual. Some people were classified as being high probability of becoming depressed. Some medium and some low. Now the next thing that researchers looked at was the exercise habits
of the 8,000 individuals. You know, some people were
working out really hard. Some people were like
lifting weights vigorously. Some people were running. While other people were
doing just easy model things. Some people were just walking. Some people were biking. Some people were practicing yoga. And what the researchers concluded, this is a big takeaway from the
video is that it didn’t make a difference the intensity
of the exercise would mean the biggest difference was the duration. For example, you have to exercise for more than three hours per week
to dramatically reduce your chances of being depressed. That’s what the researcher concluded. It could be easy walking,
it could be yoga, it could be easy biking. It doesn’t have to be high
intensity type training like weight lifting or like fast running. But it does have to be three
hours long in duration. And they also said that if
you can do 30 minutes more per day beyond the three hours per week, you had an increase of
17% greater reduction of your chances of being depressed. Which is really incredible. Now the researchers also
talked about the people who were most vulnerable
to becoming depressed. Who had the genes, who had the snippets that made them more predisposed
to becoming depressed. If they did the 3S of exercise, they went to a normal risk level which is really incredible. So it shows how three hours or more of exercise across the
board lowers your chances of becoming depressed. Now I personally really
related to this study because I’m a workout person. I own a gym, I’ve been training
people for over 30 years. I’m always exercising,
but there’s been times in my life when I’ve been
injured when I couldn’t work out and I feel absolutely
horrible, I don’t feel right. Not necessarily because I’m
in pain from the injury, just because I just, I’m not active. I don’t feel good unless I’m active. For example I had a knee
operation 12 years ago. Unfortunately I had a bad result. My knee felt horrible after the operation and there’s been periods
over the last 12 years where I just can’t work out. I gotta take a few weeks off. I have to take a month
off ’cause my knee swells up and it’s not feeling right. And I feel absolutely horrible. But as soon as I start workin’ out again, I instantly let my spirits lift and I instantly feel great. Okay so this is what I want you to do. If you feelin’ depressed,
if you’re feeling off and you’re just not
feeling right, I want you to start a walking program today. Even if you have to force yourself. I know you don’t wanna do it. You might be feeling tired,
you may be feeling depressed. You just don’t feel like you’re having the motivation to do it. But you have to force yourself. This is exactly what you should do. Get a pair of sneakers or
comfortable walking shoes. Put ’em right next to your bed. Okay so as soon as you
wake up in the morning, the first thing you do
is you put your sneakers on in your comfortable shoes
and you’re programming yourself to get ready for a walk. You go to the bathroom,
you brush your teeth and you want a quick cup of coffee, glass of water but within 15 minutes you’re either outside
walking or maybe you have a treadmill in the house
and you’re on the treadmill. And it doesn’t have to
be long, it doesn’t have to be hard. First start off with just 10, 15 minutes. Make it a practice, make it a routine. Just make it part of your life. But eventually I would like you to get up to 45 to 60 minutes of walking every single day. I’m telling you if
you’re walking 60 minutes a day every day, you’re not depressed. You won’t be depressed. I’m tellin’ you, it’s almost
physiologically impossible for you to be depressed
if you’re exercising for 60 minutes a day. Do what gets started, start today. Now if you wanna go beyond
that and you wanna increase your muscle mass and you just
wanna get into amazing shape, I’m gonna link up some other videos that I did on just muscle building and weight training and mobility movement. Check ’em out, I know you’ll love it but get started today. Go for a walk as soon as
you shut this video off.