Exercise Psychological Well Being 08 09 2010 Why Exercise for Psychological Well Being Stress and increased demands are part of our daily lives and more Americans than ever are feeling their ill effects exercise positively influences feelings of well being and decreases anxiety and depression Hectic pace of westernized technological society Across the lifetime 25 of individuals will experience anxiety disorders and 20 depression Anxiety disorders and depression cost the public 45 billion a year By the year 2020 depression will be second only to cardiovascular disease as the leading cause of death and disability Epidemiological data Physical activity is positively associated with good mental health in the United States and Canadian populations Exercise in the Reduction of Anxiety and Depression Mental health problems account for 30 of the total days of hospitalization in the United States and 10 of the total medical Although a cause effect relationship has not been established regular exercise is associated with reductions in anxiety and cost depression High intensity aerobic activity is not absolutely necessary in producing positive effects other activities e g strength training yoga also have produced positive effects Depression and anxiety are medical disorders Anaerobic Versus Aerobic Exercise Anaerobic o Short term or burst activities not involving the transportation of oxygen e g weightlifting baseball Aerobic o Longer term activities that increase pulmonary and cardiovascular system activity e g cycling running Acute Versus Chronic Acute o Short term effects o A work out o Single bout of exercise o Not enough to change a person physiologically Chronic o Long term effects o Training o Regular exercise for 6 12 weeks or longer o If sufficient intensity long enough to change a person physiologically Reduction of Anxiety Acute effects of exercise o Aerobic exercise is associated with lower state anxiety and higher tranquility scores o Post exercise reductions in state anxiety return to pre exercise anxiety levels within 24 hours o Exercise intensities between 30 and 70 of maximal heart rate appear to be associated with the greatest reduction in o Moderate intensity exercise produced the greatest positive post exercise state anxiety effects in affective responses o For anaerobic exercise e g weightlifting mood enhancing effects are evident t 30 to 50 maximum heart rate o Although acute exercise is no more effective in reducing state anxiety than quiet rest or relaxation the effects last longer o Exercise training is particularly effective for individuals who have elevated levels of anxiety but will reduce anxiety even for people with low levels of anxiety o All durations of exercise significantly reduce anxiety although larger effects have been found for periods of up to 30 minutes especially under moderate intensity levels o State anxiety returns to pre exercise anxiety levels within 24 hours and maybe as quickly as 4 hours o Exercise is associated with reductions in muscle tension o Reductions in anxiety are not necessarily tied to the physiological gains resulting from exercise bouts o The anxiety reduction after exercise occurs regardless of intensity duration or type o Aerobic exercise can produce anxiety reductions similar in magnitude to those with other commonly employed anxiety treatments o Anxiety reduction after exercise occurs in all types of participants e g male or female fit or unfit active or inactive anxious or non anxious healthy or non healthy younger or older patients with or without anxiety disorders Chronic effects of exercise o Physical fitness is positively associated with mental health o Exercise is associated with the reduction of stress emotions and well being such as state anxiety o Anxiety and depression are common symptoms of failure to cope with mental stress and exercise has been associated with a decreased level of mild to moderate depression and anxiety o Long term exercise is usually associated with reductions in traits such as neuroticism and anxiety o Severe depression usually requires professional treatment which may include medication psychotherapy electroconvulsive therapy or a combination of these with exercise as an adjunct o Appropriate exercise results in reductions in various stress indicators such as neuromuscular tension resting heart rate and some stress hormones o Current clinical opinion holds that exercise has beneficial emotional effects across ages and genders o Physically healthy people who require psychotropic mood altering medication may safely exercise under close medical supervision Reduction of Depression A moderate relationship exists between exercise and depression This is a correlation not a cause and effect relationship Exercise is as effective as psychotherapy in reducing depression The positive effects are seen across age groups health status race socioeconomic status and gender Both aerobic and anaerobic exercise are associated with reductions in depression Exercise produces larger antidepressant effects when the training program is at least 9 weeks long Reductions in depression after exercise do not depend on fitness levels Exercise and Mood Changes Mood refers to a host of transient fluctuating affective states that can be positive or negative e g feelings of elation or happiness sadness Exercise is related to positive changes in mood state Exercise improves positive mood regardless of the number of negative and positive affects experienced in a given day Exercisers with choice of exercise mode scored lower on negative affect than exercisers having no choice Perception of fitness may be responsible for part of the mood enhancing effects of exercise as opposed to the actual level of fitness itself How to Enhance Mood Via Exercise Use rhythmic abdominal breathing Avoid interpersonal competition Make it a closed predictable activity Use rhythmic and repetitive exercise movements Exercise 20 to 30 minutes in duration moderate intensity two or three times per week Make it enjoyable How Exercise Enhances Psychological Well Being Physiological explanations o Increases in cerebral blood flow o Changes in brain neurotransmitters e g norepinephrine endorphins serotonin o Increases in maximum oxygen consumption and delivery of oxygen to cerebral tissue o Reductions in muscle tension o Structural changes in the brain o Sounds like the neuroscience lecture Psychological explanations o Enhanced feeling of control o Feeling