A recent doctor visit prompted my physician to routinely pen a prescription after listening to my complaints. A major life change, combined with naturally-occurring hormonal changes, had resulted in feelings of anxiety and depression I couldn’t brush off. It surprised me, however, that I heard no mention of the benefits of exercise or how it might help me stay off medication if I chose to try that route first. As a seasoned runner, I knew a more consistent exercise routine might be the prescription I needed instead.
Exercise has long been recognized for its positive effects in preventing high blood pressure, obesity, diabetes and a host of other diseases. But now, a growing body of research indicates that exercise can improve symptoms of depression and anxiety, sometimes reducing the need for medication.
Women are twice as likely as men to suffer from depression, and women with children at home are particularly vulnerable. The demands on our time are overwhelming and the expectations we have of ourselves never end. Our ‘quick-fix’ society looks to medication as the answer, without considering the positive effects exercise can have and the negative effects of many medications.
A study by Duke psychologist James Blumenthal, as presented in The Archives of Internal Medicine (October 1999) notes that “a brisk 30-minute walk or jog around the track three times a week may be just as effective in relieving the symptoms of major depression as the standard treatment of anti-depressant medications.” When interviewed, Dr. Blumenthal further states that "almost one-third of depressed patients in general do not respond to medications, and for others, the medications can cause unwanted side effects. Exercise should be considered a viable option.” In a follow-up study the next year with the same patients, researchers found that continued exercise greatly reduced the risk of depression returning, with only 8 per cent of the patients in the exercise group relapsing.
Exercise also has positive effects on anxiety and its symptoms. Anxiety symptoms can be relieved with even short bursts of aerobic exercise. My friend, Hope, suffered from anxiety and panic attacks for many years. Her symptoms masked those of a heart attack, including heart palpitations, shortness of breath, heavy pressure on her chest and fainting spells. With three young children at home, she says, “I felt like I was on the verge of a nervous breakdown.” Upon seeing her doctor, she began taking medication to control the symptoms. She later started an exercise routine and says, “After three weeks of exercising, I was able to completely come off the medicine I was taking.” However, when she quit exercising, she fell into a deep depression. She resumed exercising and now enjoys playing tennis and working out at the gym to maintain a healthy state of mind, without the need for medication.
Exercise also acts as a buffer against stress, giving you a feeling of control in your life as you rid yourself of negative emotions and assume a more relaxed mood, capable of combating the problems you’re dealing with. Dr. Steven Aldana in The Culprit & The Cure equates exercise to “a combination of psychotherapy, physical therapy and stress management – all concentrated in one 30-minute session.” He reports on a review of 34 studies that “showed that sedentary individuals who started engaging in physical activity had a more subdued response to stressful situations.” And when we respond better to stress, we are less likely to experience the negative effects of stress, including high blood pressure, lack of sleep or digestive problems to name a few.
So, how much exercise do we need to help us feel better? Research suggests that aerobic activity of at least 30 minutes a day three to five days a week is necessary to really make a difference with symptoms of depression, anxiety or stress. But even exercise in smaller amounts, such as a 10-minute walk during your lunch break, can lift your mood in the short-term.
After returning from my doctor visit, I committed to a more consistent exercise routine. I told my family that prioritizing my health was important to me and my need for exercise might come before their needs on occasion. I began combining my exercise of choice: running, with strength training classes twice a week, and found the relief I needed, physically and emotionally, to combat my symptoms.
Not all health challenges can be overcome without prescription medicine. Exercise should be considered a viable option for better health, however, and particularly useful with bouts of anxiety and depression that women commonly struggle with. Finding the exercise routine that works for you could be the most important decision you make toward a healthier you, physically and emotionally, year after year.
SAFETY FIRST!
Not all health challenges can be overcome without prescription medicine. Before changing/discontinuing any of your medications or starting a new exercise regime, please consult your physician.
Gayla is a freelance writer, wife and mom/stepmom to five children. She enjoys exercising regularly to stay emotionally and physically healthy.
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