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Exercise is important for everyone, but did you knwo that it can also help manage symptoms of depression?
A study conducted by the Section of Aging
and Health at the University of Dundee Department
of Medicine in Scotland, showed that older patients
who were already being treated for depression
with medication but not psychotherapy were more
likely to see a reduction in symptoms if they
exercised. The study was conducted on a group
of 86 patients over the age of 53 who had been
diagnosed with a mood disorder. Of the participants,
half took part in a 45-minute exercise class twice
a week while the other half attended two health
education sessions per week. While both groups
showed an improvement in symptoms, after 10 weeks
55% of the exercise group showed a 30% or greater
reduction in score on the Hamilton Rating Scale
for Depression, compared to 33% of the group that
attended the health discussions.
Exactly how exercise works remains a mystery.
"We do know that the benefits or effects
of exercise are not dependent upon endorphin release,
because we find mood improvements and psychological
benefits occurring in exercise doses that are
too mild to result in much endorphin production,
" Dr. Jack Raglin, of Indiana University,
an authority on exercise and depression, explained
in an interview.
In other words - you don't have to sweat or burn
to get a result. "Small amounts of exercise
are physically beneficial. We know that 30 minutes
of brisk walking a day has very profound effects
on health factors. You don't need to work at 60-70%
of your maximum heart rate to see benefits. This
is important, because it increases the likelihood
that people will stay on their programs,"
Dr. Raglin commented. Furthermore, the beneficial
effects of physical activity can be felt in the
short term, even immediately in some cases.
Dr. Raglin recommends doing a map - plan ahead
- just as if you were going on a diet or about
to quit smoking. "Map out your week so you
can see where there are 15-30 minute open periods,
what, if any conflicts occur, and what your back
up plan will be."
"The key is not to focus on the distance
or outcome of the exercise, but instead focus
on where you are and what you're doing,"
Dr. Michael Sachs of Temple University, in Philadelphia,
explained in an interview.
Both Dr. Raglin and Dr. Sachs advise never worrying
about having an immediate goal, especially a weight
loss goal, as it's unrealistic. They also recommend
exercising with a friend or an exercise partner.
"The social aspect is important - it can
help to uplift you, and break feelings of isolation,"
Dr. Sachs said.
Rhythmic aerobic exercise has been shown to produce
a calming, tranquilizing effect. "One of
the benefits of exercising on a regular basis
is consciousness alteration, what we call the
runner's high," Sachs explained. The physiological
changes and the possibility of experiencing that
"runner's high" play a part in mood
alteration. "If you can get out on a track
or trail, and get into a rhythm - lose yourself
in the activity - without having to focus on your
external surroundings, you may experience a distraction
which can be helpful in and of itself," he
said. Being outside in nature - in the daylight
- also helps, particularly with SAD (seasonal
affective disorder).
If the weather prevents outdoor activity, walking
inside a mall, or using indoor facilities such
as a swimming pool or a treadmill can produce
similar results. Exercising at home by a window
also works. "Most importantly, choose an
exercise or activity you like," Dr. Sachs
advised.
Once you've started some kind of regular physical
activity, maintaining your routine will help keep
the blues at bay. "The scientific literature
is fairly clear that being depressed on the one
hand, and physically inactive on the other, go
together," said Dr. Sachs. However, being
depressed, and being physically active do not
co-exist very well. If you can become active,
exercising on a regular basis, it's less likely
that you will continue to be depressed."
Before you start:
- Check with your doctor before starting any
exercise regimen.
- If you suffer from asthma, be aware that cold
weather can trigger an attack.
- If you plan to exercise outside, be aware
of slippery surfaces, and dress appropriately.
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