How insensitive can you be? Can’t you tell how exhausted I am?
My body feels so heavy. The pull of gravity is so strong. Getting off the couch is a major undertaking! And you’re telling me to exercise?
Yet, there is research that shows that exercise is effective in combatting depression.
Perhaps understanding the science behind this recommendation will help you to consider it.
When your body is inactive for long periods of time, your muscles atrophy and cause you to feel even weaker and your body to feel heavier. Depression is bad enough – you don’t want to add to your problems by causing muscle wasting on top of that.
Depression is one thing; having your muscles shrink and become weak adds another layer of problems.
Muscle Disuse Atrophy
When we think of atrophy (muscle wasting) and weakness, we think of elderly patients in nursing facilities.
But you don’t have to be elderly to experience this. You can be an athlete who suffers an injury that prevents you from using a leg for a long time. After a time, you can <em>see</em> that the unused leg gets smaller from disuse. The muscles shrink. There are changes at the protein production level within the muscle cells.
It doesn’t take long for weakness to settle in, just from staying in bed. When I suffered an injury that caused shooting pains whenever I moved, it only took three days in bed for me to notice a drastic change in my ability to raise my body into a sitting position with my good arm.
You know the old saying.
Use it or lose it.
But muscle health is not the only thing you need to consider.
Mitochondria make us feel strong and healthy
You may remember studying body cells in science class.
Mitochondria are small parts in each of our cells. Think of them as mini batteries. They deliver power to each cell. Muscles have many mitochondria in each cell. Brain cells have even more of them, as they use more energy than muscle cells.
Mitochondria multiply within each cell based on need. As you use your muscles, the mitochondria multiply. As you use your brain, the mitochondria there multiply.
You can’t have good muscle health and energy without lots of mitochondria, and the only way to manufacture more mitochondria is by using your body and your brain.
How to get started
No one expects you to jump off the couch and start doing pushups.
To fight the tired feeling, get up and move around the house. Be active. Start with simple things: take a shower, get dressed, wash dishes, go for a walk, or drive to the park. Exercise can wait till you feel stronger. You will know when it’s time to start simple exercises at home.
Keep it up for two weeks. You will still be depressed, but you won’t feel so exhausted.
If you still feel tired, consider getting a thorough medical exam. Something may be going on unrelated to the depression.
You can do it!
I convinced many of my patients to get up and do ordinary things around the house. After two weeks, they reported feeling much better.
The only way to multiply those mitochondria is to get up and get moving. It is entirely under your control.
I simply can’t!
But you must.
If you’re depressed and think that you can just sleep until the feeling goes away. Rethink your strategy. You may cause more problems down the line.
Don’t you want to speed up your recovery?
You start by making yourself get out of bed or off the couch and sitting at the kitchen table or counter. Eat and drink something.
One step at a time.
I’m rooting for you.
You can do it!