Most of us recognize the benefits we can expect from exercise. Engaging in regular exercise, including both cardiovascular and resistance workouts, brings such benefits as lower blood pressure, lower cholesterol, stronger bones, improved balance, a lower risk of some cancers and of course weight loss. One bonus that is often overlooked, however, is how exercise can improve our mental health.

Baesd upon solid research, exercise has proven to be an effective alternative to medication for people who suffer from depression.

More that 17 million American adults are diagnosed with depression each year, but there are many more that suffer occasional bouts of ‘feeling down’ and are not diagnosed.

You might be depressed if you have feelings of anxiety, are sad or have ‘empty’ feelings, lack the motivation for ordinary activities, experience sleep problems including fatigue, insomnia or oversleeping, have eating disorders, feel worthless or have frequent thoughts of death.

The good news is that not everyone who suffers from depression needs to be on antidepressants. Exercise may be a solution for those who wish to fight depression without medication. Duke University Medical Center published a study on the effects exercise has on depression. The 16-week study showed similar results for the group that took medication as the group that exercised.

A third group that combined exercise with medication showed the greatest improvement.

To reap the depression-fighting benefits of exercise, you don’t need to spend hours in the gym, either. Even small amounts of exercise will release the endorphins that make us feel better. Develop an exercise plan while you are not feeling depressed and you will have a much better chance of keeping it up than trying to motivate yourself to start an exercise plan after you’re already depressed.

Women are two to three times more likely than men to suffer from depression, with one in five women experiencing major depression in her lifetime.

Stacy, a young mom from Nampa and Pick Up The Pace health club member, said “Last winter, during the inversion I really suffered. I couldn’t even get motivated to clean my house or cook a decent meal. I was on the verge of having to get a prescription. I started exercising regularly and this winter I sailed through the inversion with no problem.”

Margaret, who recently lost her husband, has discovered that exercise is better than grief therapy. “It’s a lot cheaper than seeing a therapist and I’m doing something good for my body. Sitting at home crying every day is not an option. I still grieve, but now I have the energy and motivation to do something else with my days.”

Before starting beginning any exercise plan, consult with your physician. Do not discontinue any prescribed mediation without consulting with your physician.

For more information, contact:

The National Mental Health Association Resources Center, 1-800-969-NMHA (6642)

te indicator of having a good fitness and strength level can be measured by the amount of energy we have. To fit everything into our busy lifestyles we need high energy levels. When we have loads of energy we tend to be happier and more enthusiastic, more motivated to be active and in turn can enjoy an enhanced quality of life.

Constantly being tired and having low energy levels can lead to apathy and the blues, which in not favorable to getting the most out of life.

What if you have no energy to exercise? Without exercise you will have no energy causing a vicious cycle. But breaking the cycle with a proper balanced exercise program is one of the greatest gifts you can give yourself.

Exercise is more effective at giving an energy boost than even prescription stimulants. It has been proven time and again that regular exercise increases your energy, vitality, mood and your whole outlook on life. As strange as it seems, exercise will actually give you energy rather than take it away.

The human body when it’s in motion has to produce energy through various metabolic processes. When we’re not in motion, those processes simply slow down. Exercise contributes to higher energy levels by increasing oxygen flow to the brain which thrives on oxygen. As your heartbeat increases with a vigorous workout, more blood surges through the brain; more oxygen gets absorbed by your brain cells, which helps relieve fatigue. Also boosted are the body’s feel good chemicals, the endorphins and you feel more mentally alert, energetic and have an overall happier disposition.

The number one way to boost your energy levels is to perform strength training exercise. This will get you stronger which in turn will increase your metabolism (this is the rate your body burns fuel). This increase in your metabolism is the key to keep you feeling energized throughout the day. Your better conditioned muscles will make every task that much easier, regardless of body weight.

However, just as regular exercise creates an upward spiral of good spirits, loads of motivation and tons of energy, not getting any or enough exercise can toss you into a pit of low energy and little motivation. So what do you do when you’ve hit a slump, haven’t been active in a while and are having a hard time even scrounging up enough energy just to get out of bed in the morning?

Make your personal fitness a priority in your life, not only in getting started, but also in keeping it going. If you’ve got too much on your plate, it might be necessary to turn down offers to happy hour or dinners out, or less TV if it means having time to exercise. Be prepared to learn new skills to make your journey as easy as possible. Enlist the help of a fitness professional or trainer to help you get started and to have someone to check in with every few weeks to keep you on track.

Consistency is probably the most important part of your exercise program. The more consistent it is the more you will get out of it, and the more you will enjoy it. Improved strength and fitness, like life is a journey and all you have to do is take the first step. Your energy has got to be high on your priority list. If you have no energy, you will not be able to enjoy your life to the fullest. Making good choices right now will not only boost your energy, it will rejuvenate your life.