You can set yourself up to be sick, or you can choose to stay well.
-Wayne Dyer

July 2007, Brett

Beating the Blues with Exercise

Everyone has felt down at one point or another.  But knowing what can boost you out of that feeling has left many people wondering what works.  Roughly 10% of adults in the United States are affected by depression at any given time, and 16% of adults will experience a major episode of depression in their lifetime.  Nearly two to three times that number will have symptoms that don’t meet the clinical definitions, but are affected in such a way that it impacts their daily activities. 

Typically the treatment for depression is with various forms of antidepressants, but other non pharmacy approaches such as counseling are used as well.  One of these non drug approaches is daily physical activity.  Exercise is an excellent treatment with no adverse side effects, it is proven to work, and it is available to just about everyone.  People who are regularly active experience a boost in energy, a stronger immune system, and a faster metabolism.  But in addition to the general health results, exercise helps with mood, as well as to improve self esteem and feelings of confidence.  A study regarding the mental effects of exercise found that 40% of women listed general improvement in mental health, with 20% listing improved self image.  Along with this, stress reduction, improved mood, and outlook on life also improved.

When physical activity is compared to other methods of therapy for depression, the benefits are quite similar, but without a lot of the side effects commonly associated with treatment.  Being active doesn’t eliminate the need for other forms of treatment, but improves the outcome when performed together. The type of activity is not as much of a factor, those who ran had similar mental effects as those who swam, cycled, or walked.  Those who exercised by themselves, and were consistent, had the same effect as those who exercised in a group.  Some ways that people have listed as being helpful for mental health include:

    • Exercising with friends can help you be more consistent with your activity
    • Getting outside helps some people “connect” more with nature, becoming more of a moving meditation than an exercise event
    • Getting out of the place that is contributing to your stress is a good way to clear your mind so you can be more productive later
    • It doesn’t take much, just go for a brisk walk or any other activity for at least 30 minutes a day

There is a lot of anecdotal evidence regarding effectiveness of exercise, and research is confirming that it works.  Follow the directions of your physician in your treatment, but remember that physical activity has more benefits than just mental.  If you have questions on this, or any other physical activity topic, contact Brett McIff, MSPH, CSCS at bmciff@utah.gov.