Get Moving!

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Physical exercise has many benefits for our overall health, but let's start this article by listing those specific to depression:

• Balances hormone production, including cortisol, which also reduces stress
• Increases daily energy levels
• Improves sleep quality
• Reduces worry levels
• Prevents diseases
• Improves self-confidence
• Enhances cognition
• Increases endorphins in your brain, known as the happiness hormone

"But I don't have time to exercise"

Are you sure? Most research shows that practicing at least 30 minutes of moderate aerobic exercise is enough to make a difference in sleep quality that same night! So don't worry, it usually doesn't take months or years to get this benefit.

"But I have a medical condition that prevents me from exercising"

Nowadays there are different types of physical exercises that adapt to all ages and conditions, while still providing all the benefits we've mentioned here. Before making a final decision, talk to a healthcare professional you trust and analyze the possibilities. Believe me, the physical and mental gains you'll experience during this process will be very significant.

"Can I exercise at any time?"

Yes, but be careful with physical activities too close to bedtime, as they can interfere with your sleep. This doesn't mean you necessarily need to exercise in the morning—exercising in the evening is also possible as long as you follow some guidelines:

• Aerobic exercise causes the body to release endorphins: these chemicals can create a level of brain activity that keeps some people awake. In this case, the recommendation is to exercise at least 1 to 2 hours before going to bed (or 4 hours if you tend to feel very energized), giving time for endorphin levels to drop and for the "brain to calm down."
• As for the increase in body temperature, this depends on the intensity level of the physical activity, but temperature usually drops after 30 to 90 minutes. This decline actually helps you fall asleep.

"What exercises are best for me?"

The best exercise is the one that works for you. Some people will identify with strength training while others will prefer a zumba class, for example.

What matters is that you keep moving—experiment and invest in whatever aligns best with your current lifestyle.

And if you prefer to start slowly and from the comfort of your home, here are some tips:

• There are several YouTube channels with quick workouts to do at home, for all tastes, ages, and intensity levels—give them a try.
• If you live somewhere with stairs, they can be a great ally: go up and down the stairs until you feel your heart rate increase.
• Start with short walks—going around your building or block counts.
• Set goals, but be realistic. Instead of "I'm going to exercise more," start with "I'm going to exercise for 10 minutes today."
• Remember that persistence is important, but starting over is always possible. So don't blame yourself when you can't exercise.

Once you get into the rhythm, try exercising for longer periods—after all, the benefits only multiply according to the dedication and intensity of your training.

"But I don't like/am too lazy for physical exercise"

This is very common due to the lack of habit most people have of not exercising, but think about it: aren't there days when you're too lazy to make dinner? Or even to shower in the cold? You don't skip these activities simply because you don't feel like it, right?

It's the same with physical exercise.

You need to exercise because it's good for your health and it's also an act of self-love. Go even if you're lazy, unmotivated, or even angry—but go. No excuses.

Time to leave the laziness behind and let's work out!