Depression affects nearly 19 million American adults, according to the World Health Organization. An illness characterized by a persistent low mood or loss of interest in pleasurable life activities, depression can be accompanied by insomnia, fatigue, feelings of low self-worth and poor mental concentration and function.
A frequent cause of disability, depression is often misunderstood or misdiagnosed. Expecting a depressed person to just “shake off the blues” is unrealistic. This expectation is further debilitating to someone who truly needs medical care, guidance and support.
Exercise is recognized by the
medical community for general health improvement as a foundational platitude for humans’ well-being. It lowers the risk of heart disease, diabetes, cancer, high blood pressure and arthritis, and regular exercise also aids the treatment of depression and mood disorders.
The key is regular exercise. An occasional walk around the block does not solve emotional or mental problems. According to the Mayo Clinic, research on anxiety, depression and exercise shows that frequent activity reduces anxiety and improves the mood.
Exercise helps your mood
Scientists are not in total agreement on exactly how exercise helps depression and anxiety, but most agree that it does help. It’s a known fact that exercise releases the “feel-good” brain chemicals of neurotransmitters, endorphins and endocannabinoids. The Mayo Clinic also points out that exercise reduces immune system chemicals and increases body temperature. Heightened immune system chemicals can worsen depression, so, by detoxing this system, depression is easier to control. An increased body temperature is recognized as having a calming effect on one’s mood.
There are many psychological and emotional benefits of regular exercise. Self-confidence improves as exercise goals are met. Feeling better about their appearance can boost one’s self-esteem as they get in shape. The person feels more in control and happy to be doing something positive. Exercise is usually recognized by the individual, his or her family and society as better than drinking alcohol or relying on recreational drugs.
Regular exercise can also lead to increased social interaction. That friendly smile from other exercisers has been shown to boost mood levels. Increased socialization is proven to extend the human life span, as well. Exercise takes the mind away from the cycle of negative thoughts. This distraction allows new thought subjects and patterns to occur. Both are significant tools for the treatment of depression.
How often to exercise
A precise answer to this question seems evasive, as various studies shed light on the many variables that affect the best answer. Age, degree of depression, current physical condition and other ongoing treatments for depression all affect the best exercise plan.
A 2005 Texas Southwestern Medical Center study of mildly to moderately depressed adults found that exercising five times a week at moderate intensity levels lessened depression by 47%. Based on this and other cumulative studies, health professionals generally recommend three to five 45 to 60-minute sessions of aerobic exercise (walking, running, cycling, treadmill, or elliptical trainer) each week. Intensity should be 50 to 85% of one’s maximum heart rate. At this level, it would be difficult to carry on a conversation. In other words, if you can talk on the cell phone, the intensity level is not high enough.
What families can do
The family members of a depressed patient can feel helpless as they watch their loved one suffer. They suffer, too. Knowing that exercise can make a difference, families can spend quality time together with various activities.
Maybe a walk around the park, hiking in the woods, riding bikes around the neighborhood or joining the gym is right for you. Just boosting the mood, even slightly, is a start. Work with your healthcare professional to incorporate exercise into the total plan to minimize the use of drugs and speed recovery from depression.
Jennifer E. Closshey, Ph.D., is a doctor of integrative health and YMCA yoga instructor in Plant City. Contact her at JenniferClosshey@gmail.com.