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Yoga Is reducing depression as simple as adopting a regular exercise routine? Many of us have heard that exercise such as yoga, cycling, or jogging can enhance mood. However, you may be wondering if this is an opinion or if there is solid scientific research indicating that exercise can really help people who are battling depression. In fact, the evidence for the benefits of exercise, especially yoga for depression, is very substantial. According to the 2008 Summary of the Physical Activity Guidelines distributed by the U.S. Department of Health and Human Services, several studies have demonstrated that people who take part in regular exercise routines begin to feel better and their symptoms of depression subside. Some forms of exercise, however, can be more useful for depression than others. An exercise routine should be moderately challenging instead of easy or light physical activity. Also combining aerobic, resistance, and strength training, as is often found in a yoga practice, can be most effective at boosting your mood and reducing depression. Many research studies validate the claim that yoga enhances emotional well being and combats depression. For example research indicates that levels of cortisol (a primary stress hormone) in the bloodstream are lowered following a yoga routine. Also established research has found that yoga improves serotonin levels. Research carried out in 2009 examined mood changes before and after yoga therapy. The study compared the mood of 54 people before starting yoga and following two weeks of a yoga routine. The results revealed that 64% of participants had reduced their mood problems and 53% reported a reduction in symptoms of depression. Amy Weintraub, has herself fought off depression, and gone on to author Yoga for Depression and found LifeForce Yoga. "When the mind is absorbed in a negative spiral of thoughts," she explains, "whether it is anxiety based or depression, the mind needs something to focus on that takes it away from that negative spiral." This, she continues, is exactly what yoga does. On top of this, Weintraub holds, that many yogic breathing exercises can also soothe depression. These exercises stimulate the vagus nerve, which is a documented treatment for depression. In fact, one breathing exercise has been shown to cause as much as a 73% recovery rate from major depression. The body of research as well as expert advice supports yoga therapy as a method to effectively reduce depression and increase emotional well being. Weintraub points out that it is not the particular style of yoga that is essential. Find a yoga practice that feels right to you. "Find a teacher," she advises, "which makes you feel, when you walk out the door, like your life has changed in that moment. That you are fresh and alive." Weintraub also warns people who are new to yoga not to change their medication. Even though many people start seeing improvement right away, it is better to wait for no less than 9 months of regular yoga practice before even thinking about stopping your prescription anti-depressants. About the Author: 相关的主题文章:

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