Exercise benefits the brain in many different ways. It improves the digestion and assimilation of the nutrients, as well as the oxygen, the brain needs to function properly. Additionally physical activity increases our body’s endorphin and BDNF (Brain derived Neurotrophic (grow) Factor) production.
As a result physical activity has well established benefits on mood and depression, while being sedentary worsens mental and physical health. The efficacy of exercise in depression is comparable to that of antidepressant medications and CBT, yet has additional benefits on fitness and physical health. Exercise has been shown to be beneficial in patients with major depression as well as conditions associated with depression such as alcohol and substance use disorders, cardiovascular disease, neurodegenerative diseases, and other psychiatric illnesses.
Aerobic exercise, strength training, and mind-body exercise (such as yoga, tai chi, and qigong) have all been found to improve depression.
A meta-analysis of 11 trials with a total of 455 participants with major depression found aerobic exercise, for an average of 45 minutes three times weekly for nine weeks, reduced symptoms by 21%.
A meta-analysis of nine clinical trials with a combined total of 366 participants found both high-intensity interval training (HIIT) and moderate intensity regular exercise can be beneficial in patients with depression and other psychiatric disorders, but HIIT may have a stronger effect.
Moreover, as the picture of the couple above illustrate, these activities may be even more effective is done out of doors, particularly near foliage, when the sun is shining – to increase your vitamin D.
A meta-analysis of 15 trials with a total of 596 older adult participants found, among the different types of exercise, mind-body exercise had the greatest positive impact on depression in this demographic. Furthermore, multiple randomized controlled trials have shown mind-body exercise (yoga, tai chi, and qigong) can reduce depression and anxiety severity in adults of all ages. (For references to the studies noted above see this article at
https://www.lifeextension.com/protocols/emotional-health/depression# - arrow down to # 10 Diet and Lifestyle Interventions)
What To Do When
With regards to What to do: Almost any activity will do. Two principles to keep in mind if you don’t already exercise regularly are: 1) Be safe. Don’t hurt yourself. Whether you choose to just walk, or jog, cycle, swim or climb mountains, be safe. And don’t start out to fast. Just take it slow and easy. Speed for Higher Intensity workouts can come later, if desired, but to start with just have fun, and be safe. If you are under a doctor’s care for any heart or cardiovascular issues, we would advise you to have a chat with your doctor about your exercise intentions and if there is anything you need to be careful about or watch out for. 2) Generally the advice is to pick an activity or activities that you are quite sure you would be willing to continue, and that you can find someone who will do this with you. Studies on this topic have found that people who have an exercise or activity partner are more than 4x more likely to continue on an exercise routine if they have a partner.
The When is whenever it’s best for you! Some swear mornings are best but for others, especially seniors mid afternoons or evening may be better. Going for a walk after dinner is not a bad idea. And while some suggest not exercising too much before bed, as it may keep you awake, others with issues like restless leg syndrome find a short walk or squats and maybe some pushups, before bed, quite helpful to relax the muscles, get the ants out, and facilitate sleep.
Caution: Higher intensity workout regimens should be carefully tailored to each individual’s needs to reduce the risk of dropping out, or getting injured. Consult with your health care practitioner to determine the appropriate types of exercise and how aggressive you should be.
LoveO2 - Consider exercise with oxygen, as with the LoveO2 device.
For more information on what physical activities and workout variations, might be best for you we would suggest that you check out the additional information on brain healthy activities and how they can help by going to Step#2 on Regular Physical Activity under Brain Health Essentials.
