Both exercise and meditation are lifelong skills, which can cost little and have few if any negative side effects. While we know that both exercise and meditation independently have psychosocial benefits, a study by Rutgers University highlights improved outcomes when the two are combined.
Scientists studied a group of men and women who were diagnosed with non-psychotic depression. The subjects were asked to try 30 minutes of focused attention meditation and 30 minutes of moderate aerobic exercise twice a week for eight weeks. The results of this study showed a 40% reduction in depressive symptoms in both clinically depressed and non-depressed students after eight weeks.
Before you start any exercise regimen you should do your homework first to make sure you start out at the appropriate pace for your age and your overall condition. To combine exercise with meditation, start with a 20-minute meditation session, followed by your workout routine or aerobic exercises like walking, running, cycling and swimming.
You can also include meditation in between your sets. There are different types of meditation that you can experiment with. Here are examples:
Breath Awareness Meditation (10 minutes)
Stretches (10 minutes)
Mindfulness Meditation (10 minutes)
Sit Ups (10 minutes)
Zen Meditation (10 minutes)
Squats (10 minutes)
Here are some basic tips to help exercise be a positive factor in treating stress and depression:
Check with your physician
First check with your physician to confirm exercise is appropriate for you at this time. Discuss your goal to include exercise as part of your healthy approach, along with any medical or therapeutic treatment they advise.
Find activities you enjoy
If you’re including exercise as part of your treatment for depression or anxiety, make sure you enjoy what you’re doing, and the environment is pleasant. Not only will this help your consistency, it will put you in a more positive mood when participating. Exercising to treat stress and depression shouldn’t be stressful. If you find it is creating stress, take a step back and discover what changes can you make to include exercise without the stress?
Exercise three days per week
Consistency is a key to receive the health benefits of exercise and meditation. Moderate intensity exercise is advised.
In our ever busier and stressed-out world, and with cases of depression on the rise, combining these two basic life skills can be a powerful gift to yourself to help keep you healthy both physically and mentally.
