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Depression and the Effects of Exercise
Depression affects an estimated 20 million Americans a year. If left untreated depression can progress further, possibly leading to other serious issues. I am not here to scare you; as a matter of fact the article you’re reading is about hope! I am being very optimistic in my attempt to offer information that may help you or someone in your life. There is help out there which is affordable, does not interfere with medication, and can be done by virtually anyone. It’s called exercise. Recent studies have shown that exercise is just as effective as conventional therapy and antidepressant medication when it comes to treating some forms of depression. In order for exercise to be an effective form of treatment, it has to be in the form of aerobic exercise (running, biking or stairclimbing). Best results are achieved when you partake in aerobic activity, three times a week for 30 to 45 minutes a session. Seek a trained exercise professional for appropriate intensity levels. It is important to remember not to do too much. Over training can negate any positive effects you have been working towards. Don’t totally ignore weight/resistant training. Anything that makes your body feel good will have a positive effect on your physiological well-being. The American College of Sports Medicine recommends you participate in weight/resistance training at least twice a week. Depending on your goals, I recommend at least 3 times a week, 2-3 sets per body part and 8-12 reps per exercise. One thing exercise and mental health professional agree on is that the more regularly you exercise, the less likely depression will return. It is important for people to realize that exercise is not a substitute for medication or therapy. Exercise works best when combined with medication and therapy. Medication can help up to 80% of people with depression. Speak to your doctor if you feel you may need medication. Then you and doctor can work on the right medication and dosage that works for you. As I stated before, ask a trained exercise professional to guide you with the right type of exercises and intensity levels. People with depression are realizing exercise is an important part of their wellness program. Exercise has been the difference maker in many cases of depression Before you start any exercise program get a full medical check up, including full blood work. Start at slowly and progress accordingly. . Just don’t do it, do it well and often! Until next time stay healthy and fit!! Jerry Del Priore |
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