This page will provide my readers with as much information as possible in regards to exercise. I would love people to add comments in the comment box if they feel they would like to have some opinion into the articles etc.
Is Exercise the Best Drug for Depression?
At his research clinic in Dallas, psychologist Jasper Smits is working on an unorthodox treatment for anxiety and mood disorders, including depression. It is not yet widely accepted, but his treatment is free and has no side effects. Compare that with antidepressant drugs, which cost Americans $10 billion each year and have many common side effects: sleep disturbances, nausea, tremors, changes in body weight.
This intriguing new treatment? It’s nothing more than exercise. (See how to handle illness at any age.)
That physical activity is crucial to good health — both mental and physical — is nothing new. As early as the 1970s and ’80s, observational studies showed that Americans who exercised were not only less likely to be depressed than those who did not but also less likely to become depressed in the future. (See the Year in Health for 2009 from A to Z.)
In 1999, Duke University researchers demonstrated in a randomized controlled trial that depressed adults who participated in an aerobic-exercise plan improved as much as those treated with sertraline, the drug that, marketed as Zoloft, was earning Pfizer more than $3 billion annually before its patent expired in 2006.
Subsequent trials have repeated these results, showing again and again that patients who follow aerobic-exercise regimens see improvement in their depression comparable to that of those treated with medication, and that both groups do better than patients given only a placebo. But exercise trials on the whole have been small, and most have run for only a few weeks; some are plagued by methodological problems. Still, despite limited data, the trials all seem to point in the same direction: exercise boosts mood. It not only relieves depressive symptoms but also appears to prevent them from recurring. (See the top 10 medical breakthroughs of 2009.)
“I was really surprised that more people weren’t working in this area when I got into it,” says Smits, an associate professor of psychology at Southern Methodist University.
Exercise in Relation to Depression
One of the health benefits of exercise is its help in depression. Depression is a long-lasting low mood that interferes with day-to-day life. People with depression are irritable and lose temper very easily. They separate themselves from everyone else and can’t enjoy events. They have will have less energy than the usual, poor concentration, tiredness, loss of sex drive and disturbed eating patterns. Regular exercise gives you a positive boost in mood and lower rates of depression. Thirty minutes of jogging or brisk walking three times a week is just as effective in relieving major depression as are standard antidepressants and may be a better alternative for certain patients.
Our body releases endorphins during exercise. These chemicals reduce pain by interacting with the receptors of the brain thus reducing perception of pain. Endorphins also trigger a positive feeling in the body. They also act as analgesic and sedative. Regular exercise reduces stress, wards off anxiety and feeling of depression, improves sleep and boosts self-esteem, improves concentration and enhances self-image.
There are particular types of exercise that are better for depression such as dancing, jogging, biking, low-impact aerobics, walking, swimming and working in the yard. Joining an exercise club will give you a strong social support which is very important for those who suffer depression. Involvement in a social sport helps you meet new people. Those with depression are recommended to follow a structured and supervised exercise program of up to three sessions per week (lasting 45 minutes to one hour), for between 10 and 12 weeks.
Exercise helps in reducing or eliminating or preventing depression and anxiety. It reduces immune system chemicals that can worsen depression. It has calming effects by increasing the body temperature. It is best to consult your health care provider before stating an exercise program, especially if you have diabetes and heart disease.
HOW REGULAR EXERCISE CAN IMPROVE YOUR PHYSICAL AND MENTAL HEALTH
Exercise also elevates the levels of neurotransmitters in the capability which improves mental wellbeing. Why does exercise work in good dingy health? Regular exercise after some weeks gives best results
* A proper exercise benefits are given to those who are low fit and slow
* Good benefits for those high in anxiety to instigate with broke depression
* Conspicuously constructive results after weeks of regular activity
* Most beneficial when done several times a week
* Most beneficial with supplementary vigorous exercise
* Most beneficial for those who are more depressed
* Undoubted activity appears to relieve symptoms of depression and anxiety.
* Exercise helps control your weight.
* Exercise combats chronic diseases.
* Exercise improves your mood.
* Exercise increases your energy.
* Exercise promotes better sleep.
* The exercise can be put back to stimulate your sex life.
Fat exercise stimulates production of nor-epinephrine and serotonin owing to mechanisms for air improvement and hardship relief. If you are physically healthy and fit, you have the power, flexibility, and security needed for your day to day activities. Physical activity helps in releasing endorphins access the astuteness which improves the mood, reduces the levels of the stress hormone cortical and relieves muscle tension.
What are the three mechanisms by which exercise has an authenticated effect on mental health also well being? After understanding that exercise is good and keeps you healthy start doing regular exercise. Physical activity also increases cerebral blood present and improves momentum relaxation that follows physical well being.
Regular exercise helps you feel better physically and improves your mental health drastically. Do not do labor as a concussion instead do characteristic activities that becomes an physical activity flip over walk rather than driving, climb stairs instead of using lift. Brain derived neurotoxin factors are other chemicals monopoly the knack which are provoked by exercise.
Regular physical functioning improves the attitude further reduces the risk of developing depression. These chemicals are used by the brain cells to transmit information so that they affect your thinking and mood. Stress produced harmful changes clout the mastermind are broke with regular exercise and improves mental health.
Inherent exercise lowers blood pressure, slows down pulse rate, and makes breathing easy which all contribute to reduction in anxiety also depression. Healthy sleep construction
* Improved endurance
* Increased sexual desire
* Relief of stress
* Gain supplementary stamina and energy
* Mood improvement
* Decreased weariness increases mental health.
Positive self esteem is indirectly or directly connected with good mental well being and fitness. Do group enterprise with your friends and family members, which would be hopped up and enjoyable.
Exercise also improves your body image and self exaltation in a person.
Group exercise improves your social plight and helps in social interaction. Reduction in anxiety and depression leads to mental totally being and improved function. Plan your exercise program and if finished are any barriers to stop doing them avoiding them.
Here are some tips owing to recipient yourself moving to do exercise. Mental health improves drastically with exercise. Body temperature becomes more with exercise which gives a mild behavior. Perform universal exercises like walking fifteen minutes monotonous instead of ambulatory more hours.
What are mental health benefits of physical activity?
How to carry out yourself to Exercise?
Change imprint body image through exercise gives you a sense of control also improves self canonization predominance a person drastically. Do labor whereas a fun corporal activity instead of forming exercises a task.
Regular exercise seems to have an effect on certain chemicals like serotonin and dopamine importance the brain. Loss of weight scrap people who are overweight.Improved cardiovascular wellbeing and decreased cholesterol levels.
What are the contra distinct health benefits of regular exercise?
Exercise is a physical process that includes anything that gets you going, jibing as walk, dance, or work in the lawn. These chemicals help greater brain cells to show again maturate.
CAN EXERCISE HELP WITH DEPRESSION?
Depression affects many aspects of a person’s–energy levels, mood, motivation and willpower. However, exercise can help alleviate depression symptoms. Though it may take more effort to start and maintain an exercise regimen when depressed, the potential benefits make it worthwhile. Increased energy, sense of accomplishment, improved mood and a more positive outlook are all effects that have been reported as a result of exercising.
According to the National Institute of Mental Health, major depressive disorder and dysthymic disorder are the most common depressive disorders. Major depressive disorder, or major depression, consists of multiple symptoms that inhibit a person from functioning properly and enjoying life. A major depression may only occur once in a person’s life, but it often occurs multiple times.
Dysthymic disorder, or dysthymia, is when less severe symptoms of depression are present over two or more years.
Less common types of depression include psychotic depression, postpartum depression, bipolar disorder and seasonal affective disorder. Psychotic depression exhibits as severe depression along with hallucinations, delusions or a detachment from reality. Postpartum depression may affect women after childbirth, though it can last for months or longer. Bipolar disorder consists of vacillating episodes of mania and depression. Seasonal affective disorder is caused by lack of sunlight, so it usually only occurs during fall and winter.
The exercise program doesn’t have to be intense or of a long duration per session. Karen L. Swartz, M.D., director of the Johns Hopkins Mood Disorders Center, cited a University of Texas at Austin study’s results, “…for people with major depressive disorder, a half hour of brisk walking on a treadmill is more effective in producing feelings of well-being and boosting energy than resting.” She recommends moderately intense exercise, but she also emphasizes the importance of starting slowly and not pushing yourself too hard. Over-training can cause fatigue and frustration, which can add to depression.
Psychological and Emotional Benefits
The Mayo Clinic reports that exercise offers psychological benefits such as increased confidence, distraction from worries and potentially more social interaction. Within reasonable limits, the more often you engage in exercise, the more often you experience these benefits. If once a week helps, try increasing to two or three times a week and see how you feel. If you feel stressed or fatigued by the increase, go back to once a week. Try gradually adding a session of light exercise for a short period later to see if that helps.
According to Dr. Swartz, just walking for 10 minutes can boost your mood for up to two hours. So even if you don’t have time to complete a full workout, try to fit in at least 10 minutes of exercise.
According to Johns Hopkins Medicine, several mechanisms are thought to cause the immediate improvement in depression symptoms following exercise. One mechanism is the production of more atrial natriuretic peptide (ANP) by the heart during exercise, which helps the brain cope with stress and anxiety.
According to Johns Hopkins Medical, exercise tends to stimulate brain chemicals that foster the growth of nerve cells, which may help with depression symptoms.
Exercise also affects neurotransmitters, such as dopamine and serotonin, which influence a person’s mood.
Consult a doctor before beginning an exercise program. You may need to incorporate other treatments or medications in addition to exercise to successfully treat your depression. Your doctor or other health care providers can assist you.
Mental health issues are a serious problem for many Americans of all walks of life, ages, races and both genders. According to the National Mental Health Association, over 19 million people suffer from some form of depression and up to 5% of the American population is clinically depressed, which is a more serious form of depression. An additional estimated 8% of the adult population has an anxiety disorder. Most Americans also deal with daily stressors related to work, family and other responsibilities. Though not life threatening, this stress can have a negative impact on one’s health and well-being.
Depression and Chronic Disease
Depression often coexists with other health problems, particularly chronic disease. Symptoms of clinical depression can be triggered by other chronic illnesses common in later life, such as Alzheimer’s disease, Parkinson’s disease, heart disease, cancer and arthritis. Nearly 25% of people who experience a stroke in a given year will experience clinical depression. Unfortunately, symptoms of depression are often overlooked and untreated when they coincide with other medical illnesses or life events that commonly occur as people age (such as the loss of a loved one).
The Role of Exercise
There is hope for depression, stress and other mood disorders! Much evidence supports the claim that exercise positively impacts mental and emotional health and reduces stress, anxiety and depression. It has also been associated with enhanced mood and positive self-esteem. Because exercise is also beneficial in preventing and treating chronic disease, it can help both the illness itself and the depressive symptoms that accompany it. Let your members know about the positive benefits of exercise by putting up posters or inviting a physician or mental health professional to come in and give a lecture.
- New research out of Duke Medical Center has found that regular exercise can be just as effective as medication in treating some of the symptoms of depression. In the study 202 individuals with major depressive disorder were divided into four groups: group-based exercise therapy, home-based exercise, antidepressant medication and a placebo group. When symptoms were assessed, the exercise therapy group did just as well as the medication group and the home-based exercise groups saw improvements as well, although to a lesser extent. All three treatment groups did better than the placebo group.1
- A wide variety of medications are available to treat depression and anxiety, but a new study published in the Journal of Alternative and Complementary Medicine indicates that yoga’s postures and controlled breathing can also be highly beneficial. After 60 minutes of yoga, brain scans indicated a 27% boost in levels of the neurotransmitter gamma-aminobutyric (GABA) in subjects. Low brain levels of GABA are associated with anxiety and depression.2
- In a recent study of 1,740 adults over the age of 65, exercise appeared to reduce the risk of developing dementia. Those who exercised three times or more per week were statistically significantly less likely to develop dementia. Amongst those participants who did develop dementia, the disease was delayed compared to those who did not exercise.3
- According to a study published in the journal Biological Psychology, exercise has been shown to decrease stress. Researchers examined the effect of aerobic exercise on blood pressure responses, which are a proven indicator of psychosocial stress. Stress was lowest immediately following an acute bout of aerobic, however the study concluded that exercise appears to have a significant and long-term impact on the blood pressure responses to psychosocial stressors.4
- Research published in the journal Preventive Medicine not only reinforces the fact that exercise combats depression and anxiety, but yields some new, lesser-known findings. After studying over 19,000 participants of a broad range of ages and both genders, the researchers concluded that people who exercised for a minimum of 60 minutes per week were not only less anxious and depressed, but had higher extroversion scores and higher sensation-seeking than those who did not exercise. 5
Previous studies on smaller populations have indicated that exercise may be as effective as antidepressant drugs in treating depression. However, this study examined larger populations for a longer period of time.
The study found that those who exercised found it had a small effect on their depression – but once they stopped exercising, they were no less depressed than those who did not exercise at all.
However, people who suffer from depression are also at greater risk for diabetes and heart disease. There is clear evidence that exercise helps to prevent or alleviate these diseases, so exercise is still helpful to those who are depressed.
Exercise is one of the most common interventions recommended for depression.
Nearly a fifth of people who live in Western countries will suffer with depression at some time in their lives.
Mental Health: Exercise “Therapy” for Depression and Anxiety
By: Mary Starr Johnson-Gerard. PH.D
Americans are a sedentary lot. Research shows that 40% of Americans have a sedentary life style. A meta- study published in May of 2010 reconfirms what most everyone has known for quite some time -exercise helps, and can be an almost magic drug, for many persons who are diagnosed with depression and anxiety. The study goes as far as to say that exercise should be used more often as a prescription by mental health care providers.
A meta-study is a scientific process for analyzing the results of existing population-based studies, clinical studies and meta-analytic reviews of literature. Dr. Jasper Smits, Director of the Anxiety Research and Treatment Program located on the campus of Southern Methodist University in Dallas, says that the more therapists are familiar with exercise therapy and trained in how to support this kind of intervention, the better off patients with depression and anxiety will be.
Mental Health: Traditional Therapy for Depression and Anxiety
Everyone responds differently to different kinds of mental health interventions related to depression and anxiety. Some people respond positively to what is called cognitive behavioral intervention . This method of mental health intervention focuses on the impact of how people think related to how they feel and what they do. Pharmacotherapy is another often applied intervention to help people with depression and anxiety. This intervention focuses on treating mental health issues related to depression and anxiety through the use of drugs.
Both of these kinds of mental health interventions may be cost prohibitive to some people who do not have health insurance, or if they do have health insurance, it does not cover behavioral health issues. Another issue
that may make the traditional approaches to mental health treatment not a viable option is related to the negative perception many people have about needing “mental health” services. There is a pervasive perception that mental health issues are closely associated with being “crazy”. In these kinds of situations, exercise therapy may be an effective and functional approach for treatment of depression and anxiety and can fill the gaps. Severe depression and anxiety often require pharmacotherapy because of the risk of suicide, but exercise can also be prescribed and will have positive effects .
Mental Health: Reasons to Exercise for Depression and Anxiety
The major finding of this study is that persons who exercise report less depression and anxiety symptoms. Exercise has the effect of an anti-depressant on the body. This is because exercise causes a change in the brain. An important advantage of exercise is that it reduces the production of a hormone called cortisol. Cortisol is called the stress hormone because when you are stressed and have a high level of anxiety, the body produces more cortisol to combat the stress. Too much cortisol, over an extended period of time, works against the body and can have a negative effect on blood pressure and heart functioning.
Mental Health: Exercise Regime
Mental Health providers should encourage their patients to exercise not because of the health benefits only but explain to them that only 25 minutes of exercise is needed to improve their mood, to make them feel less stressed and to give them more energy. When these immediate benefits of exercise are talked about and experienced, there is a greater chance that persons with depression and anxiety will be more motivated to exercise the next day too. Patients with mental health issue related to depression and anxiety should be helped to understand that a negative mood is not a barrier to exercise; it is the reason they should exercise.
Before starting an exercise program, be sure and talk with your doctor to ensure your body is healthy enough for exercise. If you have the green light to exercise, consider using the public health recommended weekly dose of exercise -150 minutes/week for moderately intense activity or 75 minutes/week for vigorously intense activity.
The title of this article is perhaps one side of the same coin. People who suffer serious depression often find it hard to find motivation to exercise, and yet exercise helps to overcome a period of depression.
Let’s get one thing straight here; we’re not talking about sadness. Sadness is a natural reaction to an event that upsets us, like the loss of a job, or a death of a family member or friend, but passes over time.
There are many different types of depression, but the bottom line is that although an event that make society can trigger depression, depression can also creep up on one unnoticed.
True depression has a paralysing effect on an individual, both physically and emotionally. On emotional level, one feels completely flat and joyless. Things that used to please or interest us no longer have that effect.
On a physical level, it is very hard to “get going”. One has no motivation to do anything at all and a sort of mental and physical paralysis sets in. It becomes an effort to perform the most basic tasks during the day, and those tasks that we do perform feel like mountains to climb.
Studies of depression have shown there is a definite link between the mind and the body. In other words, what one is thinking can have an effect on our physical reaction. In case of exercise, first thoughts will tell you that given that as far as you are concerned you can’t even stand up, let alone go and work out depression can get worse.
This is because depression generates feelings of low self-esteem and pointlessness, and when one knows that part of the problem is exercise, but one feels that exercise is out of the question, a mental downward spiral takes over that can completely extinguish any remaining motivation to exercise.
Part of the key to overcoming depression is to recognise it for what it is. It’s almost like stepping out of oneself and looking back at oneself taking a long hard look. Imagine how one’s behaviour might be viewed by an onlooker.
You can then start to see how the depression is treating you, and you can start to counteract this emotion.
I’m not suggesting for a moment this is an easy thing to do, but it can be done. This may sound incredibly heartless and may irritate people who suffer with depression, but there are times when you can in fact simply choose not to be depressed. It requires high levels of willpower, but if you can recognise depression then you can simply say to yourself “I’m in a bad way, but I’m not going to let these feelings persist.”
It always comes down to conquering procrastination and simply doing what you know will put you in a better state of mind.
Teens who play sports feel significantly healthier and happier about life
“Our study demonstrates the benefits of youth sports participation on self-rated health and life satisfaction among young youth at a critical juncture in adolescent development,” the researchers wrote. “Our findings suggest that sports team participation may enhance school connectedness, social support and bonding among friends and teammates.”
The researchers polled 245 female and male 7th and 8th graders aged 12 to 14 about their physical activity habits, their health, and their satisfaction with life. They found that self-reported health was no different among children who participated regularly in vigorous activity and those who did not. Among girls, physical activity was associated with improved life satisfaction, but no such result was seen in boys.
When the researchers compared those who participated in team sports with those who did not, however, they found that both boys and girls in the former group reported significantly more life satisfaction.
In addition, boys who did not play team sports were five times more likely to describe their health as fair/poor than those who did, while girls who did not play team sports were 30 times more likely.
“Vigorous exercise can be an effective antidote to bouts of depression,” writes Phyllis A. Balch in the book Prescription for Nutritional Healing, 4th Edition.
“Certain endorphins and other brain chemicals released in response to exercise also produce a natural ‘high,’” Balch writes. “This may explain why exercise is the best way to get rid of depression.”
The difference in results between team sports and other activities in the current study suggests that social as well as physiological effects may be at work.
“There’s a lot of positive things that happen when people participate in sports,” researcher Keith Zullig said. “There’s communication, team building, and emotional benefits.”
Depression & Regular Aerobic Exercise
Depression & Regular Aerobic Exercise
People with depression often feel sad and unmotivated and lose interest in everyday activities. For these people, getting out of the house and interacting with people at the gym or on a jog can be the first step to leading a more positive lifestyle. Aerobic exercise can also alleviate depressive symptoms by counteracting the brain processes that lead to depression.
Depression consists of persistent feelings of sadness, loss of interest in activities, and a loss of energy, among other symptoms. While you may think of depression in terms of its psychological symptoms, depression has its roots in the physiology of your brain. People who are depressed typically have low amounts of certain neurotransmitters, such as serotonin or dopamine. Serotonin controls things like your mood, sleeping habits and appetite, whereas dopamine controls your attention and motivation. Treatments for depression often aim to raise these neurotransmitters. For example, doctors often prescribe selective serotonin reuptake inhibitors, or SSRIs, to depressed people. SSRIs raise the levels of serotonin in your brain.
Aerobic exercise may help you beat depression by raising levels of serotonin in your brain. According to Simon Young in a November 2007 article in the “Journal of Psychiatry and Neurology,” regular aerobic exercise has been shown to increase the levels of a substance called 5-HIAA, which your body uses to create serotonin. Young suggests that when you become fatigued from aerobic exercise, your body allows more tryptophan to enter your brain. Your brain uses tryptophan to create serotonin; so regular exercise may allow your brain to make more serotonin and improve your mood.
Andrea Dunn and colleagues showed that regular exercise can improve depressive symptoms in a 2005 study in the “American Journal of Preventive Medicine.” Dunn and colleagues put people who suffered from mild to moderate depression into groups where they performed high- or low-intensity exercises, three or five days a week. People who exercised at higher intensities or more often per week showed less depressive symptoms after the 12-week study.
One benefit of using exercise to treat depression is that there are many different types of exercise to choose from. Doctor John Ratey and Eric Hagerman, in their book “Spark: The Revolutionary New Science of Exercise and the Brain,” suggest that any kind of aerobic exercise may help with depression, as long as it is aerobic and gets your heart rate up. You can take up jogging in the evenings, cycling to and from work, or even using a treadmill in your home. Ratey and Hagerman suggest that you should aim to exercise for at least 30 minutes each day.
Depression comes in many different varieties, ranging from mild to severe symptoms. While exercise may improve depressive symptoms, many more severe forms of depression may require clinical intervention. If untreated, more severe forms of depression can result in self-harm. If you suspect yourself or someone you know is suffering from depression, the best first course of action is to contact a clinical professional.
Your metabolism is responsible for converting food and drink into energy, according to the National Institutes of Health. Your age, gender and body size all contribute to your unique basal metabolic rate ( BMR). Your BMR is the minimum number of calories your body needs to sustain life while it’s in a resting state. This rate accounts for well over 50 percent of the calories you burn each day. A few alterations in diet and lifestyle may help boost your metabolism.
10 WAYS TO BOOST YOUR METABOLISM
You can give your metabolism a boost by performing physical activity for at least 30 minutes most days of the week. Aerobic exercise such as jogging, brisk walking and swimming can increase the number of calories your burn and help to prevent weight gain.
Adopting active hobbies and habits can also contribute to a speedier metabolism. Activities such as gardening, climbing the stairs instead of taking the elevator, standing up while using the phone and parking farther away from the entrances to buildings are simple changes you can make throughout your day to enhance your metabolism.
Resistance training is another good way to jump start a sluggish metabolism. Using free weights or a weight machine two to four times a week for 20 minutes can increase your resting metabolic rate for several hours after your workout. Keep in mind that muscles burn more calories than fat while at rest.
Say Yes To Breakfast
Eating breakfast helps enhance your metabolism at the start of each new day. Your metabolic rate slows overnight after being deprived of food for several hours. Your cells need to be replenished with nutrients or they will adapt to surviving on less by storing fat in anticipation of future deprivation.
Don’t Starve Yourself
Breakfast isn’t the only meal that is important for a healthy metabolism. Your metabolism works best when you eat several small meals each day. Eating small amounts every two to four hours throughout the day helps regulate your blood and encourage your metabolism to work at a higher rate. When you skip meals, your metabolic thermostat stops working in order to conserve its remaining energy.
Eat Healthy Foods
Eating a nutritious diet that includes plenty of fiber and limited amounts of sugar can help improve your metabolism. Good food choices include whole grains, fish, dark green leafy vegetables, blueberries and tomatoes.
Say No to Sugar
When you eat sugar, you throw your metabolic switch into fat storage mode. High blood sugar levels then lead to increased levels of insulin, our body’s signal to store unused energy as fat.
Spice Things Up
Certain spicy foods, like chili, may raise your metabolic rate. You might want to consider adding a few hot peppers or jalapenos to your meals.
Drinking at least eight, eight-ounce glasses of water every day can contribute to a higher metabolism. Prevention.com says cool water works best because your body burns more calories by working to warm the water to your body temperature.
Get Enough Sleep
When you don’t get enough sleep, you may feel hungry even when you’re full. Sleep deprivation can lead to overeating, which compromises your body’s ability to sufficiently metabolize carbohydrates. This can result in weight gain and make weight loss more challenging. Most adults need between seven and nine hours of sleep every night, according to True Star Health.com.
Comments or questions are welcome.
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