Health news - Exercise beats the blues
6 April 2005 - written by Bupa's Health information team
Exercise may be just as effective at treating depression as antidepressant medicines, according to a report from the Mental Health Foundation.1
The report also claims that being physically active may help to prevent you from developing depression in the first place.1
What does the report say?
The report says that several studies have shown exercise to be an effective treatment for depression. It also states that exercise therapy should be used as a first-line treatment for mild depression because it may be just as effective as antidepressant medicines.1
The government advises that antidepressant medicines and psychological therapies should be offered when simpler methods (such as self-help or exercise) have failed to adequately treat the symptoms of mild depression.2
What is depression?
Depression is a long-lasting low mood that interferes with your day-to-day life. It is very common, affecting about one in six people at some point in their lives. It is often triggered by a traumatic event.3,4
What are the symptoms of depression?
In addition to feeling sad, some people with depression are irritable and may lose their temper more easily than usual. They tend to feel separate from everyone else and find that they can't enjoy events or activities that they normally would. 3,4
People with depression may also have:3,4
- less energy than usual
- tiredness
- poor concentration
- difficulty sleeping (problems getting to sleep, waking up unrefreshed from a long sleep, or waking up very early)
- loss of sex drive
- disturbed eating patterns - either loss of appetite or eating too much (comfort eating)
For more information on depression, please see Bupa's factsheet:
Factsheet: Depression
What causes depression?
Anyone can have depression and it can develop for no apparent reason. Some events may trigger depression, such as:
- bereavement
- relationship problems
- money worries
- stress at work
- fear of losing your job or being made redundant
- moving home
- long-term or serious illness (such as diabetes or cancer)
- having a baby (postnatal depression).
How is depression normally treated?
Depression is commonly treated using antidepressant medicines and talking therapies that look at different ways of thinking about and coping with problems.3 Doctors tend to favour psychotherapy and counselling for treating depression in its early stages. Unfortunately these are often in short supply and you may be asked to join a waiting list.3
But exercise therapy may be just as effective for treating the early stages of depression.5 Regular exercise may also help protect people from becoming depressed in the first place.3,5
How might exercise help treat depression?
Exercise appears to help people feel better by:5
- improving their mood
- reducing their anxiety
- improving concentration
- enhancing their view of themselves
- reducing stress
- improving sleep
Why does exercise help lift depression?
No one knows exactly why exercise helps to relieve depression but it is likely to be due to a number of different reasons.3,5
- Physical activity increases the amount of hormones (endorphins) in our bodies that help you to feel happy.
- Regular exercise can improve the way you look and boost your self-esteem.
- Exercise can give you something positive to focus on, providing new goals and a sense of purpose.
- Involvement in a social sport helps you to be more active and meet new people.
How much exercise can help treat depression?
Physical activity lasting between 20 and 60 minutes can help to improve your psychological well-being. But even shorter bouts of moderate intensity walking (10 to 15 minutes) can significantly improve your mood.5
People with depression are recommended to follow a structured and supervised exercise programme of up to three sessions per week (lasting 45 minutes to one hour), for between 10 and 12 weeks. This programme can be delivered through a referral to an exercise programme by your GP.
What is an exercise referral?
This is when your GP sends you to a fitness trainer to help you exercise. The first exercise referral schemes were set up in the 1980s and there are around 1300 schemes now running in the UK.
Many GPs and other healthcare professionals already refer people with heart disease, diabetes, obesity and high blood pressure to these schemes.3 And people with mental health problems, such as depression and anxiety, can benefit from them as well.3
Once your GP has referred you to an exercise scheme, you will be asked to attend an initial assessment with a qualified fitness trainer. Together you will decide what kind of exercise programme is best for you. This might include swimming or gym sessions, group classes, or even belly-dancing lessons. The programmes most often last for between three and six months, and progress is monitored by your trainer and your GP.3
What types of exercise are best for treating depression?
Aerobic activities such as brisk walking, jogging, cycling, swimming and dancing tend to be the most effective for treating depression.5
Resistance exercises, such as weight lifting, may be useful for helping you to build up a better self-image. And team sports can help you to start up new friendships.5
If you haven't been physically active for a while, then you may need professional supervision. If your GP is unable to refer you to an exercise scheme, there are other ways for you to start exercising.
Many local authorities run walking schemes, while others offer opportunities for doing conservation work under supervision - "green gyms". For more information see the Green Gyms website
www.greengym.org.uk
Staff at your local leisure centre may also be able to provide advice on how you can begin exercising safely.3
What are the other benefits of exercise?
Exercising isn't just good for your mood. Your whole body will benefit from regular physical activity. Exercise will help to:1,5
- reduce coronary heart disease
- lower blood pressure and cholesterol levels
- protect against osteoporosis (brittle bones)
- prevent and control type 2 diabetes
It may also help to:
- prevent stroke
- protect against bowel (colon) cancer
- reduce breast cancer risk in postmenopausal women
- reduce lung cancer risk
To find out more, please see the Bupa article:
Why should I exercise?
Bupa information
- Bupa information area: Depression
- Bupa lifestyle section: Emotional health
- Bupa lifestyle section: Physical activity and exercise
Further information:
- Mental Health Foundation
www.mentalhealth.org.uk - MIND
www.mind.org.uk -
The Royal College of Psychiatrists
www.rcpsych.ac.uk
References
- The Mental Health Foundation. Up and running? Exercise therapy and the treatment of mild or moderate depression in primary care. March 2005.
www.mentalhealth.org.uk - NICE (National Institute for Clinical Excellence) Clinical guideline 23. Depression. Management of depression in primary and secondary care. December 2004.
www.nice.org.uk - The Mental Health Foundation. Exercise and depression: some basic facts
www.mentalhealth.org.uk - Patient UK. Depression.
www.patient.co.uk - Department of Health. At least five a week: Evidence on the impact of physical activity and its relationship to health. A report from the Chief Medical Officer. April 2004.
www.dh.gov.uk
All pages were accessed on 03/04/05.
