Taking a pill is easy. Taking a pill is passive. You swallow it with a glass of water and wait for it to work. Sometimes they work wonders, at other times you have to go back to square one and try another one and wait several weeks to see if it works. Like the directions on a shampoo bottle, lather, rinse, repeat; you keep repeating it until you find the right one - or combination of them. At times medication is necessary. Very necessary. It’s like calling the dog catcher to come pick up your black dog when that dog won’t let you get out of bed let alone get out of your house.

I’m not at all against medication. They have their place but they also have their price. All medication has side effects. You may be one of the lucky ones and not have much happen except your depression lifts. That’s great, more power to you. Or maybe you get some relief from your black dog but gain weight, or have sexual side effects, dry mouth, dizziness, etc.

The bottom line is health professionals, medication and counselors/therapists help, but they can only help so much. You are the only one who can make the biggest difference. You have to make some tough decisions, take action and make it happen. You have to keep repeating the things that help you whether you feel like it or not. You have to make these lifestyle changes a part of your everyday life, like brushing your teeth or taking a shower. They’re good for you so just do them everyday. Just do it.

Exercising is difficult, especially if you’re depressed. Exercise is active. You have to get up and move. By doing so you’re taking an active role in helping yourself get better. When you learn to help yourself you’re taking great strides towards physical and mental wellness.

Exercise has side effects too, but outside of a pulled muscle, most of them are positive. Exercise compares favorably to medication in the treatment of depression. In head to head studies exercise is as effective as medication in treating depression!

• Exercise may help with hard-to-treat depression
• Depression and Anxiety: Exercise eases symptoms
• Exercise Fights Depression
• Use Exercise to Beat Stress

In the past people were more active. They had to be as their livelihood, if not their very life, depended on it. 100 years ago much more of the population was farming or at least doing something related to agricultural. That means a lot of outdoor work. Working with your hands in the fresh air and sunshine. It made a difference then and it makes a difference now.

Modern life demands much less of us physically and we pay the price. 75 to 95% of us don’t get enough exercise and we pay the price. Less activity means less energy, less energy leads to less enjoyment of activities - even those we once loved to do.

Getting Started

See your doctor first and make sure that they give you their O.K. before you start. You’ll want to determine what your fitness level is and your doctor should be able to assist you with that.

Our Goal

Aerobic workout of moderate to intense activity that raises your heart rate to somewhere between 120 to 160 beats per minute (bpm) for 35 to 45 minutes, 3 to 4 times a week. Unless you already exercise a lot, you won’t be able to jump right in and start at this level but this is what you’ll be working towards.

Activity Index

Intensity -

1. High - HR (heart rate) 160 bpm, sustained heavy breathing & sweating, unable to maintain a conversation.
2. High Active - HR 141 to 159 bpm, intermittent heavy breathing & sweating, difficulty maintaining conversation. Active sports, running.
3. Active (Target) - HR 120 to 140 bmp, moderately heavy breathing, sweating, can maintain a conversation. Recreational sports, jogging, fast walking.
4. Low Active - HR 100 to 120 bpm, conversation is relatively easy. Brisk walking.
5. Inactive - HR resting or close to it.

Frequency 

1. Elite Training - workout daily (not me!)
2. Frequent - 5 workouts per week
3. Target - 3 to 4 times per week
4. Occasional - 1 to 2 per week
5. Infrequent - less than once per week

Duration

1. Elite - more than 40 minutes.
2. Target - 35 to 40 minutes per workout.
3. Moderate - 20 to 30 minutes per workout.
4. Low - less than 15 minutes per workout.

With the help of your doctor &/or trainer figure out where you are and build on that.

Questions to Ask Yourself - write them down

1. What kind of sports or activities do you enjoy?
2. When can you do them?
3. If you have to go to a gym or rec center, when can you fit it into your schedule?
4. What’s prevented you from exercising in the past?
5. What will help you exercise - keep on task and go to the gym, rec center, etc?
6. Who could help you get more exercise?

Heart Rate

Your heart rate is a basic measurement of intensity. You can measure it during or after your workout. How do you measure it? If you’re in a gym, many of the pieces of cardio equipment will have a heart rate monitor. If there’s no monitor simply place your index and middle fingers on your wrist or the left side of your neck. Once you feel your pulse count how many times it beats over 15 seconds and multiply it by 4. That’s you heart rate.

• The average resting heart rate varies greatly - from 60 to 90 bpm but this doesn’t significantly change your target HR.
• It takes about 5 minutes for your heart to ‘warm up’ for exercise before it reaches the optimal heart rate.
• Depending on your fitness level, the time it takes your heart to return to its resting state will vary.

Warning Signs

• Lightheadedness
• Dizziness
• Loss or change in vision
• Sharp pain in chest
• Inability to breath
• Serious joint pain

If you experience any of these, discontinue the exercise and consult a doctor.