Depression

Exercise is commonly recommended by healthcare providers for those affected by depression. These recommendations are backed by numerous studies, showing that those who exercise regularly experience fewer depressive symptoms than those who do not. In fact, research has demonstrated that 16 weeks of regular exercise can be as effective as commonly prescribed anti-depressant medications for treating mild to moderate depression in older adults who are inactive. Understanding exactly how exercise can help individuals with depression continues to be investigated and isn’t yet clearly understood. While most agree that not one single hormone or chemical in your brain can be attributed to the benefits of exercise, research has suggested that regular exercise can increase levels of serotonin and endorphins in the brain (the ‘good-feeling ones’). This is important due to their involvement in mood, sleep, libido, appetite, and other functions linked with depression. In addition, these chemicals in your brain can be increased with exercise. Regular exercise has also been shown to assist in addressing psychosocial factors for those suffering with depression. Some examples of these factors include: increased self-esteem and sense of control with recovery; reduced loneliness (due to community engagement), increased energy levels, and distraction from worries and rumination.

Stress

Stress is a normal human response that plays a very important role in keeping us alive. Stress allows for our body to adapt to external factors such as threats or pressures, which can be a vital survival instinct. Stress can be helpful in increasing alertness and energy levels, but it can also be unhelpful when it occurs for prolonged periods of time. Often prolonged stress will lead to being unable to switch off, reduced ability to cope, feeling an increase in aches and pains, change in dietary habits and withdrawal from specific activities. In fact, it is estimated that between 75% and 90% of visits to the GP are caused by stress related illness. Some of these illnesses are related to cardiovascular disease, obesity, immune suppression, pain, diabetes and sleep problems. There are a number of practical ways to manage stress and look after your health. One of these is exercise.

Exercise Recommendations

How much?

The National Physical Activity Guidelines for Australians recommend a minimum of 30 minutes of moderate intensity exercise on most days. However, understanding the complexities that come with depression, in particular reduced motivation and feeling tired, achieving these recommendations can be daunting and seem unachievable. As such, it is important to know that a little activity is better than none, and more is better than a little. Using small 10-minute bouts of exercise throughout the day can help make the total of 30 minutes more achievable and lead to increased motivation and exercise tolerance.

What type?

Research supports the benefits for depression in both aerobic (cardio) and resistance (strength) training. While intensity of the exercise can play a role in these improvements, maintaining a regular routine with exercise is one of, if not the most, important factors when it comes to choosing the type of exercise. Therefore, we suggest starting with the most appealing and meaningful form of exercise to you - be it walking, lifting weights, bike riding, rock climbing or swimming.

References: Schuch, F. B., & Stubbs, B. (2019). The Role of Exercise in Preventing and Treating Depression. Current sports medicine reports. Schuch, F. B., et al (2016). Exercise for depression in older adults: a metaanalysis of randomized controlled trials adjusting for publication bias. Revista brasileira de psiquiatria. Jackson, E (2013). STRESS RELIEF: The Role of Exercise in Stress Management. ACSM Health & Fitness. 17(3).