Physical Activity Guidelines for aerobic amount of physical activity. EXERCISE STATISTICS 91 Only one in three adults receive the recommended Percent of adults aged 18 and over who met the Less than 5% of adults participate in 30 minutes of physical activity each day. EXERCISE TREATMENT FOR DEPRESSION: EFFICACY AND DOSE RESPONSE Aerobic exercise at a dose consistent with public health recommendations is an effective treatment for MDD of mild to moderate severity. Exercising as a group can reduce depression due to the socializing and motivation aspect. Aerobic and non-aerobic exercise has similar effects on depression. IS EXERCISE EFFECTIVE IN MANAGING DEPRESSION? The effect of exercise is similar to the benefits of cognitive therapy by reducing depressive symptoms. 16 weeks of consistent group exercise training is just as effective as antidepressant medication. 3-4 training sessions a week should be performed for at least 20-30 minutes at 70% of your max heart rate. Running and weightlifting both reduce depressive symptoms. Vigorous exercise is related to lower emotional stress. Exercise has positive effects on mood and anxiety. CAN EXERCISE REDUCE ANXIETY DISORDER? Physical activity may have positive effects on mood and anxiety. Exercise increases serotonin levels which result in decreased depressive symptoms. Current major depression, social/specific phobia, and agoraphobia were less common among those who reported regular physical activity compared to those who did not. Aerobic activity is related to reduced depressive symptoms. DEPRESSIVE DISORDERS? Regular physical activity was associated with a decreased prevalence of major depression. + A 10 minute warm up following 30 minutes of walking or running on a treadmill can enhance psychological factors such as increase self-efficacy, positive thoughts, distraction from negative thoughts, sense of mastery and self concept. MEDICATION The efficacy of exercise is comparable to patients receiving antidepressant medication. EXERCISE & MENTAL ILLNESS By Lucas James, CPT DEPRESSION EXERCISE VS.
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