Exercise eases the symptoms of depression, anxiety

According to the Mayo Clinic, research shows that it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve depression symptoms. Although smaller amounts of activity — as little as 10 to 15 minutes at a time — can improve mood in the short term.

By BARB KAMPBELL
The Trucker Staff

2/27/2009

Research has shown that those who exercise can ease the symptoms of depression and anxiety, in addition to preventing high blood pressure, diabetes and other diseases.

Of course, when a person suffers from depression the act of exercising may seem foreign and impossible, and it may take more than exercise if the depression is serious, so a medical professional should be contacted if it is severe.

But for those who suffer mild depression and anxiety there is a simple solution that doesn’t require medication, and can easily improve moods and lessen anxiety, and that is exercise.

“Small bouts of exercise may be a great way to get started if it’s initially too hard to do more,” said Kristin Vickers-Douglas, Ph.D, a psychologist at Mayo Clinic.

Researchers at Duke University studied people suffering from depression for four months and found that 60 percent of the participants who exercise for 30 minutes three times a week overcame their depression without using antidepressant medication. This was the same percentage rate as for those who only use medication in their treatment for depression.

One reason for the feelings of well-being that are generated during and after exercise is the body’s natural release of endorphins which are chemicals released by the brain and are the body’s natural painkillers and can lead to an increase in feelings of happiness.

“Exercise leads to an increase in energy and to better sleeping patterns, which may also explain why it is so helpful to people with depression,” said Judith Easton, personal training director and instructor in mindfulness meditation at Galter Life Center in Chicago. “Low energy and poor sleep are common symptoms of depression.”

An interesting study that was released in September 2000 found that exercise was just as effective for major depression as was the popular antidepressant Zoloft (setraline), according to the About.com Web site. James A. Blumenthal, Ph.D. and his colleagues surprised many people when they demonstrated that in the study.

Researchers studied 156 older adults diagnosed with major depression, assigning them to take Zoloft, or 30 minutes of exercise three times a week, or both.

“Our findings suggest that a modest exercise program is an effective, robust treatment for patients with major depression who are positively inclined to participate in it,” said Blumenthal.

In a follow up study released in 2000 Blumenthal and his colleagues continued to follow the same subjects for six additional months and found that the group who exercised but did not receive Zoloft did better than either of the other two groups.

Interestingly, the group that received both the Zoloft and exercised were more likely to again become depressed than the subjects who only exercised.

“It’s conceivable that the concurrent use of medication may undermine the psychological benefits of exercise by prioritizing an alternative, less self-confirming attribution for one’s improved condition,” said Blumenthal. He speculated that patients might have incorporated the belief, “I took an antidepressant and got better,” instead of the belief, “I was dedicated and worked hard with the exercise program; it wasn’t easy, but I beat this depression.”

The jury is still out on the exact reasons why exercise relieves depression and anxiety as researchers continue to search for the answer. What is known is that incorporating exercise into ones life is good for so many reasons that it should not be overlooked for those who hope to feel better mentally and physically.

Barb Kampbell of The Trucker staff can be reached for comment at barbkampbell@thetrucker.com.