Resistance Exercise and its effect on Depression

Background: Depression is a condition that affects one in five Australians between 16- 85Facts and Figures about mental health and mood disorders, Black Dog Institue pdf, 2012, www.blackdogintitute.org.au (accessed 26 September 2014. There are varying degrees of depression ranging from very mild to clinically depressed individuals that cannot even manage to get out of bed and many even have suicidal thoughts. Generally depression does not result from a single event, and whilst the exact cause is not known, a combination of recent events and other longer-term or personal factors are usually associated with its development.What causes Depression, http://www.beyondblue.org.au/the-facts/depression/what-causes-depression (accessed 21 September 2014) There are many treatment options available for individuals with depression with exercise being a commonly used form or treatment that has shown to be very effective. The Benefits of Exercise for the Clinically Depressed, Lynette L. Craft, Ph.D. and Frank M. Perna, Ed.D., Ph.D., Primary Care Companion to The Journal of Clinical Psychiatry 2004 6 (3) 104-11 Signs and Symptoms of Depression: • Lowered self Esteem (self-worth) Depression Explained , http://www.blackdoginstitute.org.au/public/depression/depressionexplained/index.cfm (accessed 21 September 2014) Signs and Symptoms, http://www.beyondblue.org.au/the-facts/depression/signs-and-symptoms (accessed 21 September 2014) • Changes in sleep patterns, insomnia or broken sleep • Changes in appetite or weight • Lowered energy levels • Reduced capacity to experience pleasure • Decreased sex drive • Decreased motivation • Poor concentration Types of Treatment There are numerous treatments for individuals affected by depression, however the main forms of treatment are: • Psychological Psychological treatments for depression, http://www.beyondblue.org.au/the-facts/depression/treatments-for-depression/psychological-treatments-for-depression, (accessed 29 September 2014) Counselling Cognitive Behaviour therapy (CBT) Interpersonal therapy Mindfulness therpay • Medication Medical treatment for Depression, http://www.beyondblue.org.au/the-facts/depression/treatments-for-depression/medical-treatments-for-depression (accessed 29 September 2014) anti- depressants • Exercise Other Sources of Support, http://www.beyondblue.org.au/the-facts/treatment-options/other-sources-of-support, (accessed 29 September 2014) • Diet • Family/Friend support How Exercise affects the brain: - Exercise stimulates the release of endorphins within approximately 30 minutes from the start of activity which assists in mood enhancement The Effects of Exercise on the Brain, MK McGovern, http://serendip.brynmawr.edu/bb/neuro/neuro05/web2/mmcgovern.html (accessed 21 September 2014) - Exercise activates molecular and cellular cascades that support and maintain brain plasticity - Promotes brain vascularization, neurogenesis (or the creation of new neurons), functional changes in neuronal structure and neuronal resistance to injury. What is Resistance Training: Resistance Training is exercise that increases strength by making your muscles work against a weight or force. Resistance or strength training includes free weights, machines, resistance bands or your own body weight. Generally resistance exercise is categorised as a Low to moderate intensity type of exercise, which is recommended by health experts for those suffering depression, however it can also be included as part of high intensity training such as circuit training. Effect of Resistance training on Depression Research indicates that resistance exercise can have positive effect on individuals suffering from depression. The general consensus among health professionals is that as long as an individual is participating in some form of moderate exercise there are usually positive effects on individuals affected by depression - Reduces sensitivity to stress EFFECTS OF PHYSICAL EXERCISE ON ANXIETY, DEPRESSION, AND SENSITIVITY TO STRESS: A UNIFYING THEORY; Peter Salmon; University of Liverpool; Clinical Psychology Review, Vol. 21, No. 1, pp. 33–61, 2001 - Improved self esteem - Improved strength - anti-depressive and anxiolytic effects - increases endogenous opioid activity in the peripheral and central nervous system Exercise Recommendations The Australian department of health recommends that adults aged between 18 -64 follow the following guidelines in relation to exercise. Physical Activity Guidelines, http://www.health.gov.au/internet/main/publishing.nsf/Content/F01F92328EDADA5BCA257BF0001E720D/$File/brochure%20PA%20Guidelines_A5_18-64yrs.PDF, (accessed 17 September 2014) Exercise type Moderate Vigorous Duration (per week) 150mins (2.5hrs) 75mins (1.25hrs) The exercise type or intensity refers to how hard your body is working during physical activity. Moderate exercise is defined as physical activity that burns between 3 - 6 METs (Metabolic equivalents) and Vigorous exercise is defined as physical activity that burns more than 6 METs. Examples of Moderate and Vigorous Physical Activity, hasp.harvard.edu (accessed 26 September 2014) A MET or Metabolic Equivalent is the unit used to measure how much energy the body uses during a particular activity.Exercise Physiology,Theory and application to fitness and performance, eighth edition, Powers & Howley,McGraw-Hill publishers NY 2012,(pg 22) Physical activity Australia also recommends that we do muscle strengthening activities on at least 2 days each week Physical Activity Australia, http://www.physicalactivityaustralia.org.au/index.php/resources/physical-activity-guidelines/ (accessed 17 September 2014) More Information/support Beyond Blue - www.beyondblue.com.au Lifeline Australia - Ph: 13 11 14 Blackdog Institute - www.blackdoginstitute.org.au Department of Health - www.health.gov.au References psychology 25%