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.
About the Author
Dr. Lanny Schaffer is an Exercise Physiologist and the President of The
International Fitness Academy. For more savvy information on fitness
and the body mind connection go to http://www.aerobic-exercise-coach.com
