Many studies have found that low to moderate intensity exercise can
improve depression. Both aerobic activities and anaerobic activities,
like weight training, have been shown to reduce depressive symptoms.
Exercise exerts it's anti- depressive effects by raising specific brain
neurotransmitters (serotonin, dopamine and norepinephrine) that
increase mood as well as our body's natural "feel good" painkillers
(endorphins). It also improves mood by raising self esteem and
providing a sense of accomplishment.
Until recently, most
research has centered on low to moderate intensity aerobic exercise.
This level of exercise can, indeed, produce anti-depressive changes in
the brain and can improve self efficacy and self esteem.
Studies have shown that individuals who exercised on a low to moderate
scale, showed similar reductions in depressed mood when compared to
combining exercise and medication. The newest research has demonstrated
that intense exercise alone is often as effective as taking
anti-depressants for mild to moderate depression.
One study
revealed that a group of individuals who participated in an intense
exercise program experienced a decline in depressive symptoms by 47%
after a 12 weeks. The low-intensity exercise group also showed a
reduction in depressive symptoms but only by 30%. No medications were
used in this study.
Intense exercise is now the preferred
exercise mode to combat many health conditions including obesity,
cardiovascular disease, respiratory dysfunction, diabetes and more.
Long slow cardio is no longer considered the "healthiest" form of
exercise. Long slow aerobics should only be used by those with
cautionary medical conditions.
Raising your intensity doesn't
mean you have to go 100%. One of the best ways to gain the
anti-depressive effects of intense exercise is to do interval training.
This means hard/recovery. For example, you you might ride the
stationary bike for 3 minutes hard (about 80-90%) and then recover at
an easy pace for 3 minutes. If you haven't worked at a high intensity
for awhile, drop the intensity or duration of the work periods and
build up slowly. Interval training is shorter in duration with fifteen
to twenty minutes being plenty.
In the case of depression,
intense exercise is probably more effective because it increases
metabolic rate for hours, furthur raises anti-depressant
neurotransmitters and elicits higher endorphin rates. Remember that low
intensity exercise also improves depression, but to a lesser extent.
There is also a greater chance of gaining a sense of accomplishment and
self esteem from completeing a good hard workout versus an easier one.
One major problem with prescribing any level of exercise for mild to
moderately depressed patienets, is they are often too depressed to get
up and exercise. This would be more true is one were trying to motivate
themselves to exercise hard in a depressed state. |
