Written by Lauren Murphy, SIU School of Medicine
Research has long touted the benefits of exercise:
– Helps control weight
– Prevents health conditions (i.e., high blood pressure, heart disease, etc.)
– Improves longevity
– Improves sexual response
– Promotes better sleep
– Boosts energy
– Improves self-image
But did you know that regular exercise can also improve mood? According to Jeanné Hansen, a mental health counselor at SIU School of Medicine, maintaining an active lifestyle not only prevents health conditions like high blood pressure, it can also prevent and treat anxiety and depression. That’s great news because chances are, you or someone you know experiences anxiety or depression. According to the World Health Organization, anxiety is the most common health problem in the world.
The Anxiety and Depression Association estimates that nearly 40 million US adults, 18% of the population, live with an anxiety disorder. Depression is predicted to be the second major cause of major ill health worldwide by 2020. People seeking treatment for anxiety and depression have long sought pharmacotherapy and cognitive behavioral therapy, but research suggests exercise may be just as effective as these traditional treatments.
“Not only are people who exercise regularly less likely to develop depression than those who don’t, a great deal of research has shown that exercise can reduce the severity of depression and anxiety,” Hansen explains.
Hansen cautions those in search of a quick fix through exercise, however. “It can take several weeks for our mood to feel the positive effects of exercise. While medications can offer relief more quickly than physical activity, exercise has been reported to be just as effective as some medications at 12 weeks, and in some cases, even more effective nearly a year later.”
So, what makes exercise an effective treatment for anxiety and depression? Hansen explains that physical activity can often provide a much-needed distraction. “Anxiety and depression tend to get worse when we ruminate about how badly we feel or the things that are contributing to the depression and anxiety, so exercise can encourage and allow us to get out of our own heads and focus on something else.” Exercise can also generate increased serotonin levels, improve sleep and increase noradrenalin.
Interested in adding some heart-pumping workouts into your routine? Hansen suggests:
– Start by setting reasonable, attainable goals
– Make working out a healthy habit by exercising 3-4 per week
– Keeping an activity diary
– Seek out a support system, like a mental health counselor. Research suggests brief, supportive follow-up can increase adherence by 25%.
“Working out doesn’t have to mean training for a marathon. It can be as simple and enjoyable as playing a physically active game with the kids or taking the dog for a walk. Find something you enjoy that raises your heart rate a bit and get active.”
Copyright © SIU School of Medicine, Springfield, Illinois