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JOHNS HOPKINS HEALTH ALERTS: DEPRESSION AND ANXIETY
by Johns Hopkins Health Alerts
http://www.johnshopkinshealthalerts.com

** THE EXERCISE PRESCRIPTION

* Karen L. Swartz, M.D., Director of the Johns Hopkins Mood Disorders
Center, provides six practical exercise tips to help your ease
depression or anxiety with exercise.

After decades of investigation, there is now indisputable evidence
that regular physical exercise can relieve and perhaps even prevent
stress, anxiety, and depression — especially for women, who tend to
suffer from these problems more often than men. Research also shows
that exercise can treat depression and prevent relapses in some older
individuals as effectively as antidepressant drugs. Exercise may even
reverse some of the mental decline that can occur with aging, probably
because it improves blood flow to the brain.

A 2006 study conducted at the University of Texas at Austin found
that, for people with major depressive disorder, a half hour of brisk
walking on a treadmill is more effective in producing feelings of
well-being and boosting energy than resting. Study participants also
reported less tension, depression, anger, and fatigue after walking.
What’s more, the effects of exercise were immediate: As soon as the
subjects stepped off the treadmill, they were in a better mood, and
they felt good for up to one hour later.<

Here is our best prescription for boosting your mood with exercise:

* Exercise tip 1: Exercise now — and again.  Research shows that a
10- minute walk can improve your mood for two hours. Another study
demonstrates that 10 minutes of pedaling on a stationery bike is
enough to make you feel better, at least temporarily. The key to
sustaining mood benefits is to exercise regularly — stop exercising,
and the psychological lift will disappear. The converse is also true:
If you’re used to regular physical activity, your mood will suffer if
you take an exercise vacation.

* Exercise tip 2: Choose activities that are moderately intense.
Aerobic exercise, such as walking and swimming, undoubtedly has mental
health benefits, but you don’t need to sweat strenuously to see
results.

* Exercise tip 3: Find exercises that are continuous and rhythmic
(rather than intermittent). Walking, swimming, dancing, stationery
biking, and yoga are good choices.

* Exercise tip 4: Be wary of competitive sports. Exercise that pits
people head-to-head with opponents may be too stressful, leading to a
bad mood in the face of defeat. If you’re the type whose competitive
spirit may get the better of you, choose a physical activity that you
enjoy and that allows you to de-stress.

* Exercise tip 5: Add a mind-body element. Activities such as yoga and
tai chi rest your mind and pump up your energy. But if you don’t want
to do yoga or the like, you can add a meditative element to walking or
swimming by repeating a mantra (a word or phrase) as you move.

* Exercise tip 6: Start slowly, and don’t overdo it. More isn’t
better. Athletes who overtrain find their moods drop rather than lift.
You also risk injury and boredom if you push too hard, too fast, or
too far.