How Exercise Helps Depression by Dr. Randi Fredricks, Ph.D.

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How Exercise Helps Depression

By Dr. Randi Fredricks, Ph.D.

In addition to all the other benefits of exercise, it can also boost people's moods. In fact, regular exercise can be an effective way to treat some forms of depression.

Physical activity alters brain chemistry and leads to feelings of wellbeing. Exercise can also be an effective treatment for anxiety. Some research studies indicate that regular exercise may be as effective as other treatments like medication to relieve mild to moderate depression.

Researchers found that an hour of aerobics reduced tension, anger and fatigue among their study participants, with the benefit being significantly greater among those who felt depressed before the exercise bout.

A number of studies have shown that exercise can lift a person's spirits, and there is even evidence that physical activity can aid in treating clinical depression. The current study focused on "depressed mood," rather than clinical depression.

Research demonstrates that different types and intensities of exercise have varying effects on individuals' moods. The researchers studied 80 young men and women who volunteered to take mood tests just before and after an hour-long aerobics class. The investigators determined that 52 volunteers were in depressed moods before the exercise, while 28 were not.

Regular exercise - and an increase in physical fitness - alters serotonin levels in the brain.

After exercise, the depressed-mood group was significantly more likely to report a reduction in anger, fatigue and tension, as well as increased vigor. At least in the context of an aerobics class, merely getting through the activity may give a lift to a person who is feeling down.

Exercise Study
One research study compared the effects of exercise and drug therapy in treating depression in older people. The 156 depressed men and women were divided into three groups. Over 16 weeks, one group took antidepressants, the second group undertook an aerobic exercise program, and the third group used both medications and exercise. Selected results include:

The participants in all three groups improved.

The participants taking antidepressants improved the fastest.

68.8 per cent of participants in the combination group were no longer classified as clinically depressed after treatment.

60.4 per cent of participants in the exercise group were no longer classified as clinically depressed after treatment.

65.5 per cent in the medication group were no longer classified as clinically depressed after treatment.

Serotonin and Exercise
Serotonin is an important brain chemical (neurotransmitter) that contributes to a range of functions, including sleep and wake cycles, libido, appetite and mood. Serotonin has been linked to depression.

Researchers have found that regular exercise, and the increase in physical fitness that results, alters serotonin levels in the brain and leads to improved mood and feelings of wellbeing. Some research indicates that regular exercise boosts body temperature, which may ease depression by influencing the brain chemicals.

Other Therapeutic Benefits of Exercise
Apart from changes in brain chemistry, there are other factors that may help explain the benefits of exercise:

The person experiences a boost to their self-esteem because they take an active role in their own recovery.
Some forms of exercise, such as team sports, are also social events.
Physical activity burns up stress chemicals, like adrenaline, which promotes a more relaxed state of mind.
An enjoyable bout of exercise may be distracting enough to break the vicious cycle of pessimistic thinking.

Another reason that exercise helps with mild depression are because of the well-known physical benefits, such as:

Improved cardiovascular fitness
Reduced risk of premature death
Reduced cholesterol level
Reduced blood pressure
Maintenance of healthy weight
Improved muscle tone.

Exercise suggestions
Before deciding on any exercise plan, consult with your doctor, especially if you haven’t exercised for some time. Some ways you can use exercise to help manage depression include:

Choose a range of fun activities.
Ask a family member or friend to be an exercise partner, as lack of motivation is one of the key characteristics of depression.
Exercise two to five times per week.
Make the length of each exercise session at least 30 minutes.
Exercise at around 60 to 70 per cent of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220.
Remember to thoroughly warm up and cool down.
Try to live a more active lifestyle - walk instead of using the car for short trips, or avoid the use of labor saving devices when possible.

Interestingly, research suggests that a sedentary lifestyle increases the risk of depression, and depression increases the likelihood of a sedentary lifestyle. All the more reason that we all need to remain proactive in our exercise routines.

References
(To view, roll mouse over the "References" heading; to hide, click on the heading)

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About the Author

Dr. Randi Fredricks, Ph.D. is a psychotherapist and author specializing in the treatment of mental health using integrative medicine and natural therapies. She works with individuals, couples, and families at her office in San Jose, California. Dr. Fredricks' publications include the landmark book Healing & Wholeness: Complementary and Alternative Therapies for Mental Health. No part of this article may be reproduced in any form or by any electronic or mechanical means, including information storage and retrieval systems. Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of Dr. Randi Fredricks as articles often present the published results of the research of other professionals. Copyright © 2012.

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