Get regular exercise to improve depression

Physical exercise is important for physical and emotional health. Always begin an exercise program slowly, and increase the amount of your exercise gradually. If you have health problems, talk with your health professional before beginning an exercise program.

• Do not overtire yourself. Start with simple activities, such as walking, bicycling, slow swimming, or jogging.
• Always warm up your muscles for about 5 minutes before you start exercising. You can walk, slowly move your arms and legs, or do simple muscle stretches.
• Use the talk-sing test to see whether you are exercising at a pace that is right for you. If you can talk while you are exercising, you are doing fine. If you can sing during exercise, you can exercise a little faster or harder. If you are not able to talk, you are probably exercising too hard. Slow down a bit.
• Cool down for 5 to 10 minutes after you exercise. It is okay to do some stretching exercises during cooldown.
• Drink water after exercising. Drink plenty of water each day.
• Avoid exercising 2 to 3 hours before bedtime so that you will not have difficulty falling asleep.

Gradually increase your exercise until you can exercise for 20 to 30 minutes, 5 times per week. Remember that it takes time to develop a full exercise program. Proceed at a pace that is comfortable for you. If you have problems exercising regularly on your own, ask someone else to exercise with you or join an exercise group or health club.

Stop exercising if you have severe pain-especially chest pain-or severe problems breathing.

People who are prone to episodes of high anxiety or panic may have an episode during exercise because of the buildup of certain body chemicals (such as lactic acid) from exercise. If you have any problems during exercise, talk with a health professional.

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