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Lifting the Weight of Depression

Updated: Dec 2, 2020

As we are all still struggling with the far reaching effects of the Covid-19 pandemic, I wanted to re-share this past blog, with some current updates. An article in Psychology Today describes a new study that shows that people who engage in resistance training on a regular basis are less likely to be depressed.

The meta-analysis study included over 2000 men and women of varying ages, who participated in one of 33 different randomized, controlled studies on depression and strength training. The combined results showed that regardless of whether or not an individual started out with symptoms of depression, at the conclusion of the study they were significantly less likely to be depressed when they were assigned to a strength training routine.

Symptoms of depression include:

 Trouble concentrating, remembering details, and making decisions

 Fatigue

 Feelings of guilt, worthlessness, and helplessness

 Pessimism and hopelessness

 Insomnia, early-morning wakefulness, or sleeping too much

 Irritability

 Restlessness

 Loss of interest in things once pleasurable, including sex

 Overeating, or appetite loss

 Aches, pains, headaches or cramps that won't go away

 Digestive problems that don't get better, even with treatment

 Persistent sad, anxious, or "empty" feelings

 Suicidal thoughts or attempts

Now more than ever, we need to engage is as many self- care activities as possible. Physical activity is one way to help improve your mental health.

If you want to incorporate some strength training into your weekly routine, this link offers 50 excellent body weight exercises, complete with video examples, that you can do at home! They offer simple, easy to follow plans that use your own body weight (no gym or equipment necessary) to build muscle and reduce your chances of experiencing depression. You may also want to think about joining a local gym or training center.

If you are experiencing any of these symptoms and would like to talk to someone about additional ways to manage them, please call Boca Behavioral Health at 561-961-9077. If you are having thoughts about suicide please call the National Suicide Prevention Lifeline at 800-273-8255 or visit


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