* People who maintained a routine of 30 minutes of exercise, two to three times per week over 12 weeks, scored higher on tests measuring the accuracy and speed of memory. The effects were quickly lost once they stopped training.
* Exercise helps improve self esteem.
* Exercise triggers the release of the natural chemical dopamine in the brain, resulting in a short term 'high' that makes you want to come back for more.
* Regular exercise is effective in treating the physical and emotional symptoms of depression. This is true whether the exercise is of the aerobic variety such as running or cycling; weight training; team or individual sports.
* Those who exercise three times per week are less likely to develop Alzheimer's and other forms of dementia.
During exercise, the mind and body are usually focused on what is often a rhythmic and meditative activity. Exercise relieves muscle tension, promoting relaxation and alertness, and provides a physical outlet for frustration.
Once you stop, exercise has a variety of ongoing effects felt throughout the body. The key to success of exercise in alleviating depression lies in its ability to boost levels of serotonin, a hormone linked to mood, and endorphins, natural painkillers linked to feelings of euphoria.
For those suffering from depression, exercise doesn't replace medication. In collaboration with your doctor, a graded program of exercise may help you progressively wean off medication, but it is certainly not recommended as an immediate replacement.
References:
Araki A, Murotani Y, Aoyagi Y (2002) Comprehensive geriatric assessment and treatment of elderly diabetic patients. (N.B. Article in Japanese) Nippon Ronen Igakkai Zasshi 39: 396-399.
Laurin D, Verreault R, Lindsay J, MacPherson K, Rockwood K (2001) Physical activity and risk of cognitive impairment and dementia in elderly persons. Archives of Neurology 58: 498-504.
Strawbridge WJ, Deleger S, Roberts RE, Kaplan GA (2002) Physical activity reduces the risk of subsequent depression for older adults. American Journal of Epidemiology 156: 328-334.
Related reading:
Getting Physical Good For School Stress
Top Marks for Regular Exercise
Power Nap for a Brain Boost
Building Resilient Students
