If exercise was a pill, it would fly off the shelves
Research confirms stepping up to exercise offers therapy for the brain, not just the body.
It’s well known that exercise benefits seniors at a time when our ageing bodies need it the most.
Exercise builds physical prowess, including muscle, at a time when the body tends to lose it. It helps us lose weight and improves fitness, including cardiac fitness.
However, recent studies have shown how important exercise can be in restoring and fortifying our emotional and mental fitness, boosting mood and countering cognitive decline.
Selecting the right type of workout is the key.
Researchers at the University of Limerick and Iowa State have demonstrated that resistance exercise training helps treat symptoms of anxiety and depression.
Resistance training increases muscle strength by making your muscles work against a weight or force.
There are many ways you can strengthen your muscles, whether at home or the gym:
Free weights – classic strength training tools such as dumbbells, barbells, and kettlebells.
Medicine balls or sand bags – weighted balls or bags.
Weight machines – devices that have adjustable seats with handles attached either to weights or hydraulics.
Resistance bands – like giant rubber bands – providing resistance when stretched. They are portable and can be adapted to most workouts.
Suspension equipment – a training tool that uses gravity and the user’s body weight to complete various exercises.
Your own body weight – can be used for squats, push-ups, and chin-ups. Using your own body weight is convenient, especially when travelling or at work.
Research at The University of Queensland (UQ) backs up the role exercise can play as a powerful tool to fight depression and concludes it should be routinely prescribed as part of mental health treatment plans.
Dr Michael Noetel from UQ’s School of Psychology reviewed more than 200 studies looking at the effect of exercise, psychotherapy, and antidepressants in treating depression and assisting mental health.
“We found activities such as walking, jogging, yoga, t’ai chi, mixed aerobic exercises, and strength training were extremely beneficial for treating depression,” he said.
While strength training was found to be an especially effective exercise for younger women, older men received the most benefit from yoga.
Anyone getting treatment for depression should talk to their doctor before changing what they are doing, but most people can start walking without many barriers.
Different types of exercise work in different ways – some are social and get us outside while others help us become more confident or get more space from our thoughts.
“But all exercise releases neurotransmitters that can change the way we are feeling,” Dr Noetel said. “If exercise was a pill, it would fly off the shelves.”
Dr Noetel said they found people given a clear and structured program for physical activity did better.
“We found many types of exercise are as good for treating depression as gold-standard psychological therapies ... including talking therapies and some antidepressant medication.
“But no matter how often people exercised, whether they had other health issues or how severe their depression was, in all scenarios, exercise had a meaningful impact on their depression,” he said.
Dr Noetel wants more support to help people get going with physical activity, and to keep going.
“Prescriptions for exercise for those with depression also need to be personalised and take into consideration the individual’s circumstances, to ensure it’s the most effective plan for them.”
People are most likely to start and stick with strength training and yoga by joining a gym, fitness group, or yoga studio. Experts suggest taking a friend with you.
“When you’re starting out, it seems wise to avoid going it alone,” Dr Noetel said.
“It’s not just the company and the commitment to meeting someone that are helpful, but given low self-esteem is a symptom of depression it can be hard to set the bar at the right level when you are on your own, making it easier to think you are doing well enough.”
Having a structured program of exercise that push people to work harder than usual is best.
This is despite accepted advice that one should “ease into it” and “go gently”. But of course, always seek the advice of your doctor and fitness experts.
Researchers found that the best results came from having a clear, progressive exercise plan that doesn’t allow you to opt out when you don’t feel like it.
“With depression it’s common to get caught up in thoughts and feelings, making it hard to do the things that matter,” Dr Noetel said. “When you’re not making progress on things that matter to you, the heavy thoughts and feelings get heavier, making it even harder.”
Related reading: University of Limerick, The Australian, Better Health Victoria, University of Queensland
