![]() At the risk of belaboring coverage of the death of comedian Robin Williams, I want to take this timely and relevant opportunity to remind readers that exercise is proven by research to be one of the best treatments for depression. Now, before I proceed, by no means am I implying that a jog around the block could have saved Mr. Williams, or someone like him in such a hopeless state, particularly with the added knowledge that he was in the early stages of Parkinson's disease. I've read that Mr. Williams was an endurance athlete, and participated in numerous cycling and triathlon events. In fact, CNN reported that he used exercise and cycling to manage his stress and depression, but "the prospect that [Parkinson's] would prevent him from doing that was extremely upsetting, adding to the depression." So clearly, for those battling the depths of depression, exercise alone won't provide salvation. That said, studies show that exercise, as part of a treatment program, can significantly improve symptoms of depression. According to the article, "Understanding Depression," from the Special Health Report from Harvard Medical School, "A review of studies stretching back to 1981 concluded that regular exercise can improve mood in people with mild to moderate depression. It also may play a supporting role in treating severe depression." The article cited another study, published in the Archives of Internal Medicine in 1999, where 156 men and women with depression were divided into three groups. One group took part in an aerobic exercise program, another took an anti-depressant medication (Zoloft), and a third did both. "At the 16-week mark, depression had eased in all three groups. About 60%–70% of the people in all three groups could no longer be classed as having major depression. In fact, group scores on two rating scales of depression were essentially the same," the study reported. "This suggests that for those who need or wish to avoid drugs, exercise might be an acceptable substitute for antidepressants. Keep in mind, though, that the swiftest response occurred in the group taking antidepressants, and that it can be difficult to stay motivated to exercise when you’re depressed." And get this: "A follow-up to that study found that exercise’s effects lasted longer than those of antidepressants. Researchers checked in with 133 of the original patients six months after the first study ended. They found that the people who exercised regularly after completing the study, regardless of which treatment they were on originally, were less likely to relapse into depression." Furthermore, a study published in 2005 found that "walking fast for about 35 minutes a day five times a week or 60 minutes a day three times a week had a significant influence on mild to moderate depression symptoms." Thankfully, I've never known severe depression, but a few of my family members have. And I've certainly experienced my share of valleys. From familial disappointments, to post-partum blues, to relocation loneliness, I've relied on exercise to draw me up from weepy, melancholy days. There's nothing like the high from an activity-induced endorphin rush to reset my mood. I don't admit this proudly, but I've even taken it to extremes. Five weeks after having my second son via c-section, I had a brilliant idea to do hill sprints while pushing him in the stroller. I just knew that physical push would lighten my spirits and make me feel like I had my body back. Only it didn't. What did happen, however, was the physical strain caused my internal sutures to pull apart, setting back my recovery by several weeks. Stupid, right? But my intent was good--I just needed to dial it back to an appropriate post-surgerical level! Some studies suggest that even a 10-minute walk helps lift the doldrums. And when you don't feel like moving from the couch, that sounds more doable than a half hour power walk. PsychCentral.com recommends walking with a friend, walking a pet, or doing some cleaning and/or gardening around your home. Whatever your mindset or emotional state, the data shows that making time for daily movement is your best prescription for overall wellness. How does exercise relieve depression? For many years, experts have known that exercise enhances the action of endorphins, chemicals that circulate throughout the body. Endorphins improve natural immunity and reduce the perception of pain. They may also serve to improve mood. Another theory is that exercise stimulates the neurotransmitter norepinephrine, which may directly improve mood.
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AuthorMolly is a wife, mom, Archives
October 2018
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