Integration: Powers of Body & Mind, Physical Activity Improves Whole Person Health
A large body of current research has shown that regular physical activity can reduce the incidence of cancers, aging related physical and mental health deficits, and improve mental health in people with mood disorders caused by persistent conditions like Stress, Anxiety, and Depression, and including Bipolar Disorder.
If exercise routines were sold as drugs in our overpriced sickness care system, how much would they cost? Build your own physical activity routines (examples below), make it a social activity with friends and family, and get twice as many benefits.
The unquestionable economic benefits of exercise are getting attention, though they are not promoted adequately in conventional care, which relies on administering drugs and the repeat business it ensures.
A recent (2016) systematic review to determine the effects of Traditional Chinese Exercise (TCE) for patients with cardiovascular disease concluded that “TCE can effectively improve physiological outcomes, biochemical outcomes, physical function, quality of life, and depression among patients with cardiovascular disease. More high-quality randomized controlled trials on this topic are warranted.”
J Am Heart Assoc. 2016;5:e002562 doi: 10.1161/JAHA.115.002562
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Mood Disorders (MDs) ‒ America’s Public Health Challenge
Major depressive disorder (MDD) and bipolar disorder (BP) are considered chronic mood disorders (MDs) that adversely affect over 100 million persons in the US. MDs can present with both cognitive and somatic symptoms affecting the GI system (e.g., changes in appetite, digestive capacity), erraticity in sleep and energy levels, lowered ability to concentrate or engage in physical activity, and feelings of worthlessness and guilt. Many of these signs and symptoms are seen in MDD. BP features both MDD patterns and euphoric states during the manic phase, characterized by high activity levels and libidinal surges and grandiose thinking.
The studies listed in this review show that exercise can generate benefits comparable to treatment with antidepressants or psychotherapy, especially aerobic exercise of moderate intensity, undertaken 3 times weekly for 2-3 months. In addition, the influence of social interactions during group exercise is warranted, particularly in aging individuals.
Self directed physical activities such as hiking or walking with friends, in combination with mood stabilizers (drugs), can also improve MD related outcomes when starting on this journey of self discovery.
As Americans, and people around the world, age, this is an important public health intervention that requires community level support, e.g., walking clubs, and safe walking spaces. Outdoor gyms (OGs) are environmental infrastructure built in safe public open spaces to promote structured physical activity. Every community needs a few to promote mental health.
Managing Depression Without Drugs
(Upper Figures) In samples matched for a range of physical and sociodemographic characteristics, individuals who exercised had a 1·49 day (43·2%) reduction in mental health burden.
Relative to no exercise, individuals who engaged in popular sports, cycling, or aerobic and gym exercises had the lowest mental health burden. Even walking was associated with a 17·7% reduction in mental health burden relative to not exercising.
(Lower Figures) Among individuals with a previous diagnosis of depression, those who exercised had 3·75 fewer days (34·5%) of poor mental health each month, with a similar ranking of exercise types
(Figures on Right) Error bars represent 95% Confidence Intervals (CIs).
My clients have told me that when their feelings get them down, it is like wearing a heavy coat. Some have noted that “exercise” is relevant only if they are doing something meaningful, i.e., helping friends or family members with chores.
These are all important considerations when we feel down. I believe that the many volunteering opportunities available in our communities can help us connect with others and lessen our inner burdens. Check it out.