Can Exercise Lower Your Depression Risk?

10 tips for getting active

Your risk for getting the blues or jangled nerves may be lower if you get off the couch and exercise regularly to work up a good sweat.

In fact, middle-aged men in a study who exercised regularly and vigorously were about 25 percent less likely to experience depression or an anxiety disorder for up to five years, British researchers say.

Dr. Nicola J. Wiles, who led the study at the University of Bristol in England, saysthe effect was modest and didn't extend to 10 years, but still believes physical activity is a great way to fend off depression and anxiety.

Releasing 'feel good' chemicals

More than 21 million adults suffer from depression, with many turning to prescription anti-depressants and therapy to get them out of the dumps, according to the federal government's National Institute of Mental Health. More than 40 million adults suffer from anxiety disorders, which fill them with fear, uncertainty and chronic worry. In some cases, such disorders accompany depression.

However, many people who suffer from mild or moderate depression or anxiety know that riding a bike or simply going on a brisk walk can lift their spirits and help them manage their conditions - a feeling health experts attribute to the brain's releasing of endorphins and other chemicals. Some researchers say people just feel better mentally after exercising because their self-esteem and body image improve.

However, sitting around and not exercising increases the risk of depression - and depression increases the likelihood of sitting around, health experts warn.

Tips for getting active

You'll need at least 30 minutes of exercise a day for at least three to five days a week to significantly improve symptoms of depression, butas little as 10 to 15 minutes of exercise at a time can improve your mood over the short haul.

If you're wondering how you can beat depression and anxiety through exercise, then researchers at the University of Michigan Health System may have your answers. In fact, two family doctors at the university, Dr. Caroline Richardson and Dr. Thomas Schwenk, suggest physicians even write prescriptions for exercise.

Here are their tips for getting active:

Take a 10-minute walk during your lunch break.
Organize a walk with friends or family members on weekends.
Walk on a treadmill while watching your favorite TV program.
Walk to work.
Park a mile away and walk to work, a shopping center or grocery.
Work out at home with exercise DVDs.
Walk inside at a local mall, many of which open early for community walking clubs.
Check to see if a school district has "community hours" for its swimming pools.
Explore the cost and availability of private and community-based recreation facilities.
Find a safe building with stairwells or longer hallways that is available for lunchtime walks.