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Exercise & Mental Illness

EXERCISE & MENTAL ILLNESS By Lucas James, CPT DEPRESSION EXERCISE VS. MEDICATION The efficacy of exercise is comparable to patients receiving antidepressant medication. + A 10 minute warm up following 30 minutes of walking or running on a treadmill can enhance psychological factors such as increase self-efficacy, positive thoughts, distraction from negative thoughts, sense of mastery and self concept. CAN PHYSICAL ACTIVITY IMPROVE MAJOR NH. DEPRESSIVE DISORDERS? Regular physical activity was associated with a decreased prevalence of major depression. Aerobic activity is related to reduced depressive symptoms. Current major depression, social/specific phobia, and agoraphobia were less common among those who reported regular physical activity compared to those who did not. Exercise increases serotonin levels which result in decreased depressive symptoms. CAN EXERCISE REDUCE ANXIETY DISORDER? Physical activity may have positive effects on mood and anxiety. Exercise has positive effects on mood and anxiety. Vigorous exercise is related to lower emotional stress. Running and weightlifting both reduce depressive symptoms. 3-4 training sessions a week should be performed for at least 20-30 minutes at 70% of your max heart rate. 16 weeks of consistent group exercise training is just as effective as antidepressant medication. IS EXERCISE EFFECTIVE IN MANAGING DEPRESSION? The effect of exercise is similar to the benefits of cognitive therapy by reducing depressive symptoms. Aerobic and non-aerobic exercise has similar effects on depression. Exercising as a group can reduce depression due to the socializing and motivation aspect. EXERCISE TREATMENT FOR DEPRESSION: EFFICACY AND DOSE RESPONSE Aerobic exercise at a dose consistent with public health recommendations is an effective treatment for MDD of mild to moderate severity. EXERCISE STATISTICS 91 Only one in three adults receive the recommended Percent of adults aged 18 and over who met the Less than 5% of adults participate in 30 minutes of physical activity each day. Physical Activity Guidelines for aerobic amount of physical activity. physical activity: 51.7%. 1300 minutes/week Percent of adults aged 18 and over who met the For additional health benefits, adults should increase their Muscle-strengthening activities should be done Physical Activity Guidelines for both aerobic and moderate-intensity physical activity to 300 minutes per week, or equivalent. involving major muscle groups on 2 or more days a week. muscle-strengthening activity: 21.7%. ΑNΧΙΕΤY HOW DO AMERICANS WITH ANXIETY BENEFIT FROM PHYSICAL ACTIVITY? Regular physical activity is associated with a significantly decreased prevalence of current major anxiety disorders. Exercise is associated with improved psychological well being, physical health, life satisfaction, and cognitive functioning. HOW DOES EXERCISE INTERVENTION FOR MENTAL HEALTH WORK? Higher levels of physical activity are associated with higher health related quality of life among individuals with mental health disorders. Individuals who exercise at least 2-3/week experience less depression, anger, stress and distrust. Anaerobic and aerobic exercise are just as effective as medication after 10 consistent weeks of physical activity. THE EFFECT OF EXERCISE TRAINING ON ANXIETY SYMPTOMS AMONG PATIENTS Exercise and relaxation can be alternative therapies for anxiety rather than pharmacological and cognitive behavior therapy. Exercise session durations greater than 30 minutes showed larger effects. EFFECTS OF AEROBIC EXERCISE ON ANXIETY SENSITIVITY Aerobic exercise has been shown to reduce generalized anxiety and may also reduce anxiety sensitivity. High intensity exercise causes more rapid reductions in anxiety sensitivity and reduced fear of anxiety related to bodily sensations. Exercise may be biologically necessary to keep anxiety at healthy levels. A REVIEW OF THE ANXIOLYTIC EFFECTS OF EXERCISE FOR ANXIETY AND ITS DISORDERS Individuals who engage in regular exercise are less likely to suffer from the same mental health problems as non active individuals. Exercise causes temporary feelings of psychological distress following exercise. Yoga improves tranquility and revitalization. Walking, running, yoga, tai chi have reduced anxiety. Exercising 3-4x a week elicits a larger reduction in anxiety symptoms. PREVALENCE OF MENTAL ILLNESS Approximately 1 in 5 adults in the U.S.-43.8 million, or 18.5%-experiences mental illness in a given year. Major depressive disorder is the leading cause of disability in the U.S. for ages 15-44. 6.9% of adults in the U.S.–16 million-had at least one major depressive episode in the past year. CONSEQUENCES OF LACK OF TREATMENT Serious mental illness costs America $193.2 billion in lost earnings per year. Adults in the U.S. living with serious mental illness die on average 25 years earlier than others, largely due to treatable medical conditions. STRESS GROUP EXERCISE FOR OLDER PEOPLE CAN MARKEDLY REDUCE STRESS, ANXIETY AND DEPRESSION Physical activity may have positive effects on mood and anxiety. In eiderly people, daily walking predicted improved depression in both high and low depression groups. 30 mins of treadmill walking for ten consecutive days may be sufficient to produce a clinically relevant and statistically reduction of depression. 16 weeks of group exercise training in older patients with major depression was as effective as antidepressant medication. PHYSICAL ACTIVITY CAN MAKE YOU FEEL HAPPIER AND LESS STRESSED Regular physical activity is associated with a significantly decreased prevalence of current major depression and anxiety disorders. As serotonin levels increase, the risk of major depression decreases. Neurochemical effects of physical activity lower the likelihood of onset of specific mental disorders through common inflammatory and neurochemical pathways. Current major depression, social/specific phobia, and agoraphobia were less common among those who reported regular physical activity compared to those who did not. MAKING EXERCISE A HABIT CAN SIGNIFICANTLY REDUCE STRESS While physical activity maybe a great mediator of stress, often times stress is the inhibitor of getting one to start physical activity. Habitually active individuals exercise more in the face of stress, and those in beginning stages exercise less. So stress may have a varying impact on exercise adoption, maintenence and relapse. Hence it is important for people to understand that keeping up a routine is a crucial factor for physical activity to reduce stress. AUTHORS: Lucas James, CPT | Celebrity Personal Trainer, Scottsdale, AZ Humna Tariq, Research Assistant, Arizona State University Brooke Baldwin, Research Intern, Arizona State University LUCASJAMES CELEBRITY PERSONAL TRAINER REFERENCES & SOURCES: http://lucasjamespersonaltraining.com/exercise-mental-illness/8717

Exercise & Mental Illness

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The benefits of exercise for stress, depression and anxiety show positive results based on scientific research for the improvement of mental health. Regular exercise benefits the body physically, but ...

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