An analysis of Google trends data shows that searches for “what are the symptoms of depression” are up by 350%, and “how to deal with depression” up by 70% over the past 30 days, suggesting that many are starting off 2023 suffering from low mood and depression. A huge contributing factor to this will be seasonal affective disorder, which is a depression experience by many during the darker winter months.
To help, the experts at New Balance share four key ways in which exercise, and running in particular, can help improve your mental health.
- Release of happy hormones
Research by Mayo Clinic which found that exercising for about 30 minutes three to five times a week can help relieve depression symptoms. Exercise in general also helps release the feel-good hormones like dopamine, serotonin, oxytocin and endorphins, which can negate the symptoms of depression and low mood.
New Balance marathon runner Jonny Mellor explains: “You always feel good after a run. There’s never a feeling of, ‘I shouldn’t have done that’. Getting out of the door is the hardest step. Then once you’re out, you’re set up to be in a better mood. After running, or any other exercise, endorphins are released in the body, and you feel much better.” - Increases oxygen and Vitamin D exposure
During the cold and dark winter days it can be difficult to find the motivation to get outside, but in fact running, as a form of exercise, is actual extra beneficial during winter months. Opting for a run outside during the day instead of in the gym exposes you to fresh air, which increases the amount of oxygen in your body, helping white blood cells to function more efficiently and keep the winter bugs at bay. Not only this, but it also increases exposure to sunlight during a time of the year where vitamin D levels are typically not high enough. In fact, studies have shown that we get 90% of our vitamin D from the sun, if not taking any additional supplements, which means we should make a conscious effort to expose ourselves to the sun during the winter months.
Although there is limited evidence that a Vitamin D deficiency directly contributes to depression, the symptoms of a deficiency are aching bones, sore muscles and joints as well as constipation, all of which can affect a person’s quality of life and therefore mood. - Aids better sleep
It is typical of those that have depression to be experiencing poor sleep, in fact, studies have shown that insomnia occurs in about 75% of adult patients with depression but according to the Sleep Foundation, depression and sleep have a bidirectional relationship, meaning it is difficult to prove whether it is depression causing poor sleep or poor sleep contributing to depression. Either way, improving the amount and quality of sleep will improve mood and overall health- and one way to do this is to increase exercise levels.
Moderate exercise, such as running, has been proven to aid a restful night’s sleep by reducing the time it takes for sleep onset, which is the time it takes to fall asleep, this decreases the amount of time people lie awake in bed during the night. There is also the benefit that you are using more energy in the day to exercise, meaning there is less pent-up energy in the evening, essentially you wear yourself out.
Also, if you exercise outside it can help regulate your circadian rhythm. Exposure to sunlight lets our body know when it should be awake, meaning that when the sun sets, our bodies then produce melatonin to induce sleepiness and promote sleep. Increasing the time spent outside is a simple and effective way to trigger the natural chemicals in our brain that promote high-quality sleep.
It is, however, important to bear in mind that the timing of your run will impact the effect it has on sleep. Exercising too close to bedtime can have the opposite desired effect, as exercise releases endorphins, adrenaline and raises body temperature it can make sleeping more difficult. Avoid exercise at least 2 hours before bedtime.
- Improved self-esteem
There are many physical health benefits of running such as improved cardiovascular fitness, decreased blood pressure, and, of course the more obvious one, weight management. Whether your goal is to feel healthier and fitter or your goals is to lose weight, taking up running can help improve how you feel about yourself- your self-esteem, and you don’t need to be running marathons to feel the benefit.
The NHS physical activity guidelines state that to help reduce the risk of heart disease or a stroke: “Adults should aim to do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.” Running is classed as a vigorous activity by the NHS, meaning that just 15-minute run 5 days a week will see adults achieving their recommended activity goals and therefore positively affect other goals which helps boost self-esteem.
https://www.newbalance.co.uk/running/
