Everyone will at some time in their life be affected by depression -- their own or someone else's. The statistics are staggering. Researchers say that depression will be the second largest killer after heart disease by 2020 -- and studies show depression is a contributory factor to fatal coronary disease. More than 19 million people suffer from depression and it is the #1 cause of disability in the world with 2x as many women as men suffering each year.

Exercise isn't a cure for depression or anxiety. But its psychological and physical benefits can improve symptoms. "It's not a magic bullet, but increasing physical activity is a positive and active strategy to help manage depression and anxiety," says Kristin Vickers-Douglas, Ph.D., a psychologist at Mayo Clinic, Rochester, MN. As a water exercise instructor, you probably already knew this but we have the science to back it up when convincing our members.

Researchers do not know fully how exercise helps but one contributing reason is chemistry – and I mean really good drugs. Not prescription either – natural ones that your body produces. This is so incredibly cool – pay attention. When you exercise, your brain releases feel-good mood enhancing chemicals called serotonin and dopamine. Serotonin levels affect sleep and wake cycles, depression and anxiety, appetite, and libido. Dopamine levels effect concentration, restlessness, impulsivity, and depression. The idea is that we want higher levels of these brain neurotransmitter chemicals. Many anti-depressant drugs and those for ADD are prescribed and help raise your dopamine and serotonin levels. But why not try to enhance them naturally by getting into a consistent exercise routine.

Oh, and a bonus is that those feel-good chemicals may slow down aging, help to reduce Alzheimer’s and dementia, and are a natural analgesic that help diminish the perception of pain. There is a lot of good research being done in this area. Is that not awesome? I just love this stuff. Ok, so how do we get a plan of action started and just how much do I have to do to start seeing positive effects you may be asking?

Research suggests that it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve depression symptoms. I don’t know about ya’ll, but I have several people in my classes that come 5 days a week and often stay in the water for 2 hours exercising. But smaller amounts of activity — as little as 10 to 15 minutes at a time — can improve mood in the short term. "Small bouts of exercise may be a great way to get started if it's initially too hard to do more," Dr. Vickers-Douglas says.

The American College of Sports Medicine and the American Heart Association recommend getting moderately intense cardio for 30 minutes a day, 5 days a week or getting vigorously intense cardio for 20 minutes/day, 3 days a week. They also recommend doing 8-10 strength training exercises, 8-12 repetitions of each exercise twice a week. Strength training is vitally important, but then we already knew that.

It isn’t always easy to find those depressed people to coax them into our class but if they are motivated to find us, studies suggest that they may get hooked. And that’s a great thing.

One key to helping our members get into/or stick to a routine is for them to find something they enjoy doing. The same can be said for us instructors by being creative and making it fun for them to keep coming to our classes and to prevent staleness for everyone involved. Exercise should not be looked at as a chore. It is a tool to help you live more healthy and fully. I regularly encourage my water classes to try other things also, such as yoga, cycling class, etc…. Variety is important and keeps plateaus and staleness at bay.

Key number two: They need to determine what has stopped them from exercising before. Do they just not follow through? Do they get bored easily? Maybe finding a buddy or group of friends to help each other be accountable may just be the trick. We know that from our regulars in class and how much they enjoy seeing each other. Whatever the obstacles were in the past – they need to find a solution for the future. History does not have to repeat itself.

Key number three: Just keep moving.  You know that old adage “move it or lose it”? Well, research shows that is very true. So, whatever you do – just do something and keep doing it.

Benefits of exercise

• Release muscle tension
• Reduce levels of the stress hormone cortisol
• Improve sleep
• Increased body temperature which may have calming effects
• Improved self-esteem
• Improve symptoms of sadness
• Improve concentration
• Improve symptoms of fatigue and irritability
• Improve symptoms of self-doubt and hopelessness