Peter H Brown Clinical Psychologist

Psychology News & Resources

Exercise DOES Help Improve Mood! And Just 25 Minutes Worth Will Decrease Stress & Increase Energy

Having an Honors degree in Human Movement Studies and working in gyms in a former life while studying for my Clinical Masters degree, I have seen this to be true.  Of course it seems self evident, but these researchers have used great science with an excellent and now research-proven written program and workbook. These, along with their recent meta-analytic research review, show just how effective exercise can be in improving mood.

Credit: PhysOrg.com) — Exercise is a magic drug for many people with depression and anxiety disorders, according to researchers who analyzed numerous studies, and it should be more widely prescribed by mental health care providers.

“Exercise has been shown to have tremendous benefits for mental health,” says Jasper Smits, director of the Anxiety Research and Treatment Program at Southern Methodist University in Dallas. “The more therapists who are trained in exercise therapy, the better off patients will be.”

The traditional treatments of cognitive behavioral therapy and pharmacotherapy don’t reach everyone who needs them, says Smits, an associate professor of psychology.

“Exercise can fill the gap for people who can’t receive traditional therapies because of cost or lack of access, or who don’t want to because of the perceived social stigma associated with these treatments,” he says. “Exercise also can supplement traditional treatments, helping patients become more focused and engaged.”

The Program used in the study is available from bookstores-Click Image to view description

Smits and Michael Otto, psychology professor at Boston University, presented their findings to researchers and mental health care providers March 6 at the Anxiety Disorder Association of America’s annual conference in Baltimore.

Their workshop was based on their therapist guide “Exercise for Mood and Anxiety Disorders,” with accompanying patient workbook (Oxford University Press, September 2009).

The guide draws on dozens of population-based studies, clinical studies and meta-analytic reviews that demonstrate the efficacy of exercise programs, including the authors’ meta-analysis of exercise interventions for mental health and study on reducing anxiety sensitivity with exercise.

“Individuals who exercise report fewer symptoms of anxiety and depression, and lower levels of stress and anger,” Smits says. “Exercise appears to affect, like an antidepressant, particular neurotransmitter systems in the brain, and it helps patients with depression re-establish positive behaviors. For patients with anxiety disorders, exercise reduces their fears of fear and related bodily sensations such as a racing heart and rapid breathing.”

After patients have passed a health assessment, Smits says, they should work up to the public health dose, which is 150 minutes a week of moderate-intensity activity or 75 minutes a week of vigorous-intensity activity.

At a time when 40 percent of Americans are sedentary, he says, mental health care providers can serve as their patients’ exercise guides and motivators.

The patient workbook which accompanies the program - Click image to view description

“Rather than emphasize the long-term health benefits of an exercise program — which can be difficult to sustain — we urge providers to focus with their patients on the immediate benefits,” he says. “After just 25 minutes, your mood improves, you are less stressed, you have more energy — and you’ll be motivated to exercise again tomorrow. A bad mood is no longer a barrier to exercise; it is the very reason to exercise.”

Smits says health care providers who prescribe exercise also must give their patients the tools they need to succeed, such as the daily schedules, problem-solving strategies and goal-setting featured in his guide for therapists.

“Therapists can help their patients take specific, achievable steps,” he says. “This isn’t about working out five times a week for the next year. It’s about exercising for 20 or 30 minutes and feeling better today.”

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April 5, 2010 - Posted by | anxiety, Books, brain, Cognitive Behavior Therapy, depression, Exercise, Health Psychology, Positive Psychology, research, Resilience, Resources, stress, therapy | , , , , , , , , , , , , , , , , , ,

4 Comments »

  1. I wholeheartedly agree! I suffer from anxiety and depression. I have my entire life. I’ve been lifting weights (off and on) for the past 19 yrs. I’ve fallen off the wagon many times – most recently since the death of my mom in 2007. I stopped exercising and eating right again and have now developed GERD and gained 20 lbs. I am slowly getting back into the gym and I exercise at home when I can. Exercise has a positive effect on the way I feel about myself and the world in general. The hard part is staying motivated when I’m depressed. However,I am learning to push through because I’m starting to get a handle on the depression. It can still be a struggle though. Exercise will always be a part of my life! I am looking forward to reading the guide.

    Comment by kgadminservices | April 5, 2010 | Reply

    • Hi Kristie, Thanks for your comment and your willingness to talk about your experiences. I’m sure others will be encouraged and hopefully motivated by your story. Do get a copy of the guide as it is a great addition to anyone’s health regime. All the best! Peter

      Comment by peterhbrown | April 5, 2010 | Reply

  2. I recommend exercise to all my therapy clients. I know for myself what a difference it makes, especially for busy clinicians who sit all day long. Exercise makes all the difference. I am always surprised by how many therapists don’t make use of this simple tool.

    Comment by Deborah Tucker | April 5, 2010 | Reply

    • Thanks Deborah. I agree! Sitting on your butt all day long myself I have recently rediscovered the difference exercise makes. Thanks for your input!
      Peter

      Comment by peterhbrown | April 5, 2010 | Reply


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