Exercise as Medicine: Part 5

jacky

Exercise as Medicine: Part 5

On Feb 22, 2011

Depression and Mood Enhancement
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According to the National Institute of Mental Health, 14.8 million Americans suffer from some type of major depressive disorder and about 20.9 million American adults have a mood disorder. Although the number of individuals affected by depression and mood disorders is on the rise, the good news is research has shown that exercise can ease symptoms of depression, reduce stress and anxiety, and boost self-esteem immediately after only one workout!
For example, a study involving almost 7,000 participants between the ages of 20 and 88 years-old discovered a correlation between cardiorespiratory fitness and reduced depression and enhanced emotional well-being. Another analysis of nearly 5,000 people led researchers to strongly link exercise to more stable mental health.
To take control of your emotional well-being and improve your state-of-mind follow these simple steps:
Perform cardio exercise – such as walking – at least 2-3 times per week for at least 30 minutes and make sure to get your 10,000 steps in daily. For optimal benefits, also perform strength training exercise 2-3 days per week consisting of functional movements that use your whole body such as the Side-lunge, Curl to Overhead Press with 1-Arm.
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References:
1. Wyshak G. Women's college physical activity and self-reports of physician-diagnosed depression and of current symptoms of psychiatric distress. J Womens Health Gend Based Med. 2001; 10(4):363-70.
2. Simon TR, Powell KE, Swann AC. Involvement in physical activity and risk for nearly lethal suicide attempts. Am J Prev Med. 2004; 27(4):310-5.
3. Galper DI, Trivedi MH, Barlow CE, Dunn AL, Kampert JB. Inverse association between physical inactivity and mental health in men and women.  Med Sci Sports Exerc. 2006; 38(1):173-8.



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