Exercise versus Depression

Does exercise make you feel better? We know that it does. It is also proving to be at least as effective as some antidepressants.

There really is very little that feels as good as when you finish an exercise session. You are sweaty, hopefully, which means that you had exerted yourself for a given period of time. You might have been pulling deadlifts, running laps, swimming, body weight exercises, or whatever your thing is. The one common factor is that feeling of having accomplished something. Physically, maybe you are feeling worked, drained, or have that sensation that says tomorrow walking will be painful. 

Something else is going on inside your head that more and more studies are showing, is fighting depression and anxiety. Exercise causes the brain to release specific neurotransmitters into your system.

How

Neurotransmitters are how your brain cells talk to each other. Monamine Neurotransmitters are vital for the healthy function of our brain, but also for the healthy function of our psyche. Monoamine neurotransmitters include norepinephrine (NE), dopamine (DA) and serotonin (5H-T). These are essential for proper brain function and are being studied extensively due to their impact on mood. 

Monoamine Neurotransmitters 

What are these? Simply put, these are the exercise neurotransmitters which include serotonin, dopamine, and norepinephrine. Exercise has an effect on the other types of neurotransmitters as well but the monoamines are studied extensively because of their affect on mood. 

What do they do? What parts of your system do these compounds effect?

Dopamine has a direct impact on our cognitive processes such as attention and working memory and motivational behavior. This is the primary neurotransmitter involved in reward pathways. It is considered important in minimizing the effects of drugs of abuse.

Norepinepherine/Noradrenaline is involved in mediating cardiovascular effects, arousal, concentration, attention, learning and memory. More of this makes learning that much easier. 

Serotonin is present in the CNS, but is also found in platelets and the gastrointestinal lining This neurotransmitter impacts several behaviors to include mood, appetite, sleep, cognition, perception, motor activity, temperature regulation, pain control, sexual behavior and hormone secretion. 

The immediate effect that we experience when working out is that these neurotransmitters function as analgesics and block the pain of what we are doing at that time. This is the reason for the “runner's high”, that sensation of bliss while going through a long session. They also alleviate psychological pain.

Versus drugs

Exercise does so much more than just get us up and moving. It really does have the potential to break you out of your funk. Studies snow that exercise can be as effective as some medications in beating depression and maintaining a healthier, more positive state.

In 1999 Archives of Internal Medicine published the results of a study showing this. In that study 156 men and women with depression were divided into 3 groups. One group was given Zoloft, one group exercised, and the third group was given both the medication and an aerobic program to follow.

Results show that 60% to 70% of the participants were reported to have no longer been classified as having major depression. The third group, the exercise and medication group, having the most positive results.

Following up with the study participants 6 months later it was found that positive results were still being experienced. Of the original group, 133 were contacted and found to be less likely to fall back into depression after 6 months of regular exercise.

Exercise duration 

As little as 10 to 15 minutes 3 to 5 times a week shows some benefits. Ideally, 30 minutes up to 6 times a week or 60 minutes 3 times a week is what you should be doing. Regular exercise is the most beneficial according to studies.

All types of physical activities reduce stress. Some examples include:

• Biking
• Dancing
• Gardening
• Housework especially sweeping, mopping, or vacuuming
• Jogging
• Low-impact aerobics
• Tennis
• Swimming
• Walking
• Yard work, especially mowing or raking
• Tai Chi
• Yoga
  

To sum it up, there is a growing pile of evidence that exercise combats depression and does so at least as well as some drugs and without the side effects. We also know that it has several benefits. Regular exercise has been proven to:

• Reduce stress
• Ward off anxiety and feelings of depression
• Boost self-esteem
• Improve sleep
  
• It strengthens your heart.
• It increases energy levels.
• It lowers blood pressure.
• It improves muscle tone and strength.
• It strengthens and builds bones.
• It helps reduce body fat.

Walking and Health

Let's face it, Americans are getting fatter. I am not a doctor, so check with yours about what I am telling you, but statistics show that one in three Americans are obese. As a nation, we are getting fatter. The truth is, as adults and parents, it is our responsibility to do something about it. Get it straight, this is not for the government to solve, not a pill or drug to solve it, but our own choice. If you worry about your kids being obese as children, then you must get off the couch and start walking.

Take a look at the benefits that you will feel yourself and share with your children. Walking is easy. Just as easy as turning off the computers and TVs.

One benefit of walking is it strengthens your bones and, by keeping moving, lowers your risk of arthritis. How cool is that? You don't necessarily have to take a calcium pill and extra vitamin D or a medication to improve your bone health. Get outside in the sun (vitamin D production in your body will drastically increase). As your D increases this will allow your body to absorb the calcium that your are taking in.

According to a 1996 report done by the Cooper institute in Dallas, TX that was also supported by the Surgeon General exercising helps lower your risks of several diseases. Many of which are cardiovascular. This report advises 30 minutes, at least, of moderate exercise seven days a week. Yes, every day. Try to see it as moving more every day that you are in your body.

I get, it, life is often a four letter word. Not many people find that they have a 30 minute block of time every day. So, get a pedometer or a FitBit (www.fitbit.com) to track your walking. It's too easy!

Walking, a moderate exercise, strengthens your bones, keeps your joints healthy, reduces your risk of heart disease, and it lifts your mood. When exercising, our bodies release endorphins into our brains. Endorphins are the feel-good chemicals.

Walking, all it costs is some good sneakers. Take your family with you and make certain that you are living better together.