Exercise for Anxiety and Depression

"Suppose you could take a magic pill that would make you feel happy if you were sad, settle you down if you were stressed, calm your fears and increase your self esteem. Sound good?  Entirely legal, cheaper than medication, in fact virtually free, with side effects that are not only mood-enhancing, but health-enhancing?"

This quote is from Move Your Body Tone Your Mood by Kate Hays, Ph.D., President of the American Psychological Association's Division of Exercise and Sport Psychology.

We already know the health benefits of exercise: decreased  risk of coronary heart disease and stroke, decreased risk of various cancers, lowered blood pressure, improved metabolism, fewer problems related to diabetes, improved maintenance of bone density, and an improved immune system.

Exercise also lowers anxiety and improves mood. Research shows that physical exercise can be a powerful and creative tool for changing the way we feel.

Studies indicate that exercise can be important in the treatment of many types of anxiety. Improvements have been seen especially in:

1. General Anxiety Disorder
2. Panic Disorder
3. Issues of self-esteem.
4. Weight loss, and
5. Weight loss management.
6. Addictions.

For depression, multiple studies have concluded that:

1. Exercise is a beneficial antidepressant both immediately and over the long term.
2. Although exercise decreased depression among all populations studied, it was most effective in decreasing depression for those most physically and/or psychologically unhealthy at the start of the exercise program.
3. Although exercise significantly decreased depression across all age categories, the older people were (the ages ranged from eleven to fifty-five)the greater the decrease in depression with exercise.
4. Exercise was an equally effective antidepressant for both genders.
5. Walking and jogging were the most frequent forms of exercise that had been researched, but all modes of exercise examined, anaerobic as well as aerobic, were effective in lessening depression at least to some degree.
6. The greater the length of the exercise program and the larger the total number of exercise sessions, the greater the decrease in depression with exercise.
7. The most powerful antidepressant effect occurred with the combination of exercise and psychotherapy.

       (American Psychological Association)

Exercise actually compares favorably with medication for the treatment of depression. Studies at Duke University have compared patients' responses to aerobic exercise only, medication only (Zoloft), or a combination of the two. After four and a half months of treatment, patients receiving any of these treatments were significantly less depressed (about two-thirds).

However, six months later, patients who had been in the exercise group were more likely to be partially or fully recovered than those who were on medication or using medication plus exercise. Exercise alone proved more effective than either the SSRI medication or medication plus exercise!

No particular form of exercise is necessarily better than another at overcoming anxiety and depression. The challenge is to find what works best for you. For most people, walking, running, or swimming fits their lifestyle, but some people prefer yoga or tai chi. Others become emotionally strengthened by weight training.

The key is to do something. Move your body. Remember, some exercise is always better than none. Almost any repetitive movement increases heartbeat and breathing and helps to oxygenate the brain. That allows the basal ganglia to decrease anxiety, and improves the functions of the rest of the limbic brain, helping to lift depression.