16 Oct Benefits Of Exercise For The Depressed
Millions of Americans suffer from clinical depression each year. The majority of patients will get treatment from their primary care physicians, but, generally, patients who suffer from any degree of depression getting treated by a general medical practitioner in a primary care setting will receive pharmacologic care alone. Evidence has long pointed to the addition of cognitive-behavioral therapies, exercise specifically, to alleviate symptoms of depression.
Researchers in both the medical fields and the fitness fields have long been interested in the association between exercise and depression. It has been widely concluded that exercise of a moderate intensity can be beneficial to reduce depression and elevate positive moods. From this, people who participate in group exercise were more likely to have reduced symptoms when compared to persons who worked out alone, and people who engaged in activity outdoors, solo or in a group, were also seen to have reduced symptoms when compared to people who worked out alone and indoors.
So why is exercise good for our mental health? Why does a group setting or being outside help improve our depression?
There are several theories the medical and fitness world have conjectured, and this is a small, abbreviated list of the many different theories:
Thermogenic Hypothesis suggests that a rise in core body temperature following exercise is responsible.
Endorphin Hypothesis predicts that exercise has a positive effect on depression due to the release of endorphins following exercise.
Monoamine Hypothesis suggests that exercise leads to an increase in availability of brain neurotransmitters for serotonin, dopamine, and norepinephrine, and they help diminish depression.
Distraction Hypothesis suggestions that exercise serves as a means to distract the brain from the depressive and intrusive thoughts, thus allowing the brain to experience more positive influences, and ultimately reducing the feelings of depression.
We don’t claim to be medical professionals here at Quest, however, many on our staff suffer from depression, and we do know the human body, so knowing how exercise relates to our bodies is well within our area of expertise. With that in mind, we believe in the Quest Hypothesis which suggests that setting small, achievable goals is the key to starting any journey, physical or mental. The Quest Hypothesis also suggests that regular exercise, regardless of duration, to establish consistency is imperative to continued wellbeing. This is largely because setting and meeting an achievable goal triggers the release of serotonin and dopamine, and when coupled with regular exercise, it creates greatest a cycle of self-reward. To maximize the benefits of this, Quest recommends joining a group fitness class because besides the self-gratification we’re creating, the gratification we receive from external encouragement and praise can be just as mood enhancing.
Data regarding the involvement of exercise positively effecting mood and the fitness gains obtained suggest that the focus should be on the frequency of activity and not the duration or intensity until a routine has been established. Self-monitoring techniques and devices may increase awareness of the benefits exercise is providing, but when dealing with so many things in life, and then attempting to manage a disease that feels like a never-ending war, a personal trainer can become an invaluable tool. A personal trainer can create a workout program that suits your physical ability, they can manage your physical progress and step up your intensity or duration appropriately, and they can flexible enough to switch up your routine when you’re having a difficult mental day.
The mechanisms underlying antidepressant effect of exercise remain in debate. However, the efficiency of exercise in decreasing symptoms of depression has been well established. Having people in your life who support you is imperative to your physical and mental wellness. At Quest, we strive to be more than just a trainer or coach, because we are on your team to help you reach our goals – whatever they may be.
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