Survival of the Fittest, Part 2: The Brain, Exercise and Depression
BRIDGETTE W. GOTTWALD, LPC, NCC
Each year, depression affects about 9.5% of the U.S. adult population on a yearly basis. Additionally, 17% of the population will suffer from a major depressive episode at some point in their life. Pretty sad, right? I’m sure it comes as no surprise to you to find that the treatment of clinical depression has shown to be most effective with the pairing of cognitive-behavioral therapies and exercise.
Research has shown that individuals that are clinically depressed are more frequently less fit and “have diminished physical work capacity on the order of 80-90% of age-predicted norms.” If you’re starting to feel defensive because you fall into this depression category and could stand to lose a few pounds, don’t take it personally, and also realize that you are not alone.
Nerd Alert: The Facts
It’s no secret that exercise in combination with psychotherapy yields decreased symptoms and positive results. Studies have been carried out where thirty random community-dwelling men and women who suffer from depression were assigned to an exercise intervention group and a social support group. Reportedly, they all had a reduction in the somatic symptoms of depression. Within this group, they had to walk for twenty to thirty minutes, three times a week, for six weeks. Interestingly enough, for some studies, in a ten-month follow-up, participants that exercise (70%), when compared to participants on medication alone (48%), had lower rates of depression with the exercise being a significant predictor for these decreased rates. Another study showed that just thirty minutes of treadmill walking for ten consecutive days produced clinically relevant and a suggestive reduction in depression. These benefits that come from continuous exercise can be long-lasting as well. Not only does it benefit depression, but additionally, studies have shown improvements with “anxiety and self-concept.” Overall, 80% of studies have concluded that exercise reduced depression rates “by approximately one half of a standard deviation” paralleled with those in comparison groups.
Thermogenic Hypothesis and Endorphin Hypothesis:
The thermogenic hypothesis suggests that a rise in core body temperature post-exercise contributes to the actual reduction of depression symptoms. When this happens, it leads to an overall feeling of relaxation and reduced muscular tension.
The endorphin hypothesis states that exercise has a positive effect on depression because of the release of the beta-endorphins following exercise. Beta-endorphins are hormones that are produced in certain neurons within the central nervous system. These endorphins contribute to a positive overall mood and an increased sense of well-being. Additionally, exercise “leads to an increase in the availability of brain neurotransmitters.”
Self-Efficacy and Depression
Typically, when individuals exercise, their self-efficacy is increased. Self-efficacy is the belief that “one possesses the necessary skills to complete a task as well as the confidence that the task can actually be completed with the desired outcome obtained.” Often, depressed individuals feel the notion that they are incapable of bringing about positive outcomes within their lives. In turn, this winds up with them having low efficacy in coping with the symptoms of their depression. Unfortunately, all of this leads to negative self-evaluation, rumination, and faulty or maladaptive thinking styles and patterns.
Recommendations from a Clinician
If you haven’t gotten the picture yet, clinicians and mental health professionals find it incredibly important for distressed patients (and all people in general) to engage in physical activity in order to positively contribute to their well-being. Don’t forget that engaging in exercise is also likely to enhance your quality of sleep as well! Exercise logs and monitors also may help you to keep track of your progress and monitor the benefits of what you are experiencing. Time to lean in, put yourself out there, and get moving!
Reference:
Lynette, L. and Perna, F. (2004). The Benefits of Exercise for the Clinically Depressed. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/