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Monday, Aug. 25, 2008

Linda Lewis Griffith: Does exercise cure depression?

For many, running, swimming, bicycling or other physical activities act as natural anti-depressants by raising the levels of chemicals in the brain that control mood. While not a panacea, it may be just what the doctor ordered for those with mild forms of

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If you’re suffering from mild to moderate depression, relief may be as close as your running shoes.

A study conducted at Duke University Medical Center found that elderly depressed people who exercised for 30 minutes three times a week improved more than those who did not exercise at all or who exercised and took an antidepressant.

According to James A. Blumenthal, Ph. D., “Our findings suggest that a modest exercise program is an effective, robust treatment for depressed patients who are inclined to participate in it.

“The benefits of exercise are likely to endure, particularly among those who adopt it as a regular, ongoing life activity,” Blumenthal added.

Clinical depression

While everyone experiences periods of occasional sadness, clinical depression can be a debilitating mental illness. Its symptoms include:

• A loss or increase in appetite;

• Difficulty sleeping;

• A lack of interest in once pleasurable activities;

• Fatigue;

• Problems concentrating or making decisions;

• Feelings of worthlessness or excessive, inappropriate guilt; and

• Thoughts or attempts of suicide.

Benefits of exercise

It’s not clear just how exercise improves depression. Scientists theorize that it raises the levels of chemicals in the brain that are known to elevate mood. Serotonin (an antidepressant), norepinephrine (an adrenaline-like protein) and endorphins (natural pain killers) all rise with sustained physical activity.

Other factors may also come into play. Exercise increases opportunities for socialization, creates purpose and structure and provides a change of scenery and environment — each proven to make people feel better about themselves.

What’s the right way to exercise to decrease depression? There’s no ideal amount. But look for an aerobic activity you can do for at least half an hour most days of the week. Exercise until you’re breathing heavily and working up a light sweat. Then gradually increase both intensity and duration.

It’s also wise to choose an activity you enjoy. You’ll want to feel good about what you’re doing, and you’ll want to return to the activity over and over again.

Not a panacea for all

Exercise isn’t the right approach for everyone. People with severe depression may need to take an antidepressant and seek treatment with a mental health professional. Others may find that their depression continues in spite of an exercise program. Still others may be unwilling or unable to exercise on a regular basis. These patients are always advised to discuss their symptoms and treatment options with their physicians.

But for those who have milder symptoms, exercise may be just what the doctor ordered. It’s low-cost, has no side effects, is easy to do and doesn’t require a prescription. Now that’s something you can smile about.

GETTING STARTED ON AN EXERCISE PROGRAM

Looking to get started on an exercise program to help you beat the blues? Try these simple suggestions to enhance your mood and your level of fitness:

• Start small. Any move you take toward physical activity will help improve your mood. So give yourself permission to take lots of baby steps. Pushing your baby in his stroller every day is a fabulous way to begin.

• Set a goal. Define specific behaviors that you’ll accomplish each week. For example, your first goal might be to buy walking shoes. Your next could be to walk down the street and back.

• Enlist the help of a friend. Companions are stimulating and fun to exercise with. They keep you going when you’re tempted to quit. They’re also keys to your mental health. Find a buddy to hike the Bob Jones Trail. Or coordinate your workout schedule with a co-worker.

• Join a group. Groups and classes offer support and structure. You get to socialize as you sweat. And the camaraderie makes the time fly by. Check the class schedule at the YMCA. Join the local bike club. Or find fellow kayakers who paddle on Santa Margarita Lake the same time every week.

• Be consistent. Effective exercise isn’t a one-shot deal. It’s a lifestyle you practice for years and years. Selecting activities you enjoy and developing schedules you can manage will keep depression at bay and your overall health in the pink.

• Be kind. People who suffer from depression can tend to be critical of their progress. Remember, you’re not training for the Olympics. You’re hoping to decrease your depression. Don’t judge your progress. Instead, have fun and feel better.

— Linda Lewis Griffith