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Exercise for Sanity's SakeExercise Amazement Exercise or Zoloft A recent Duke University study divided 150 participants with depression, age 50 or more, into three groups. One was put on an exercise regimen, another administered Zoloft, and a third given a combination of the two. Those in the exercise group worked out on a treadmill or stationary bicycle at 70 to 85 percent of their maximum heart rate for 30 minutes, three times a week. At the end of four months, all three groups showed significantly lower rates of depression. The big surprise came from a follow-up conducted six months later when it was discovered that those in the exercise group experienced significantly less relapse than those in the Zoloft or combination groups. Only eight percent of the exercise group had their depression return compared to 38 percent of the Zoloft group and 31 percent of the combination group. So which do you choose Zoloft or the natural alternative - Exercise? Multiple Benefits of Exercise In fact, surely you are aware, exercise even has multiple other health benefits. If the effects of exercise could be put in a pill, everyone would want to take it! Your biggest financial benefit is exercise basically comes at no cost at all. As a Harvard bipolar expert says, "here's what you do: go to your doorway, look at your watch, walk seven and a half minutes in any direction you choose, then walk home. Do that every day and you'll have an excellent basic program." Therefore, unlike many other "medical remedies", exercise can be tried at low risk and very low cost, and even if it doesn't work as a mood stabilizer, it's very likely to have other major health benefits for you! Exercise works against depression in a number of ways:
All these benefits are critically important to you feeling alive and well.
The basic principle is that the extra energy of a manic mood can be utilized or released through exercise and it can help a depressed mood by increasing energy through a regular exercise routine. Research shows that exercise has clear antidepressant effect. A study conducted by Duke University shows that, over a 16 week period, majorly depressed people who walked or jogged for 30 minutes 3 times a week got the same mood benefits as people who took medication. Both aerobic and non-aerobic exercises seem to be effective in mood disorders. The important factor is that it should be done at a regular intervals and in a regular time and results can be seen after about a month. Zoloft takes approximately 4-8 weeks to work also, so which will you do, take Zoloft or the natural treatment - Exercise? Should You Exercise when in a Depressive Episode Exercise has the ability to enhance your sense of mastery. Bipolars have moods that leave them depressed, feeling as though they have no control over their life. Thus by enhancing the sense of mastery, exercise provides you a feeling of higher self-esteem. Exercise also provides a therapeutic distraction that diverts your attention from areas of worry, concern and guilt. Exercise improves health, flexibility and weight; all of which contribute to your good mood. Another benefit is that muscle activity helps in the discharge of excess energy that gathers in the form of hostility, frustration and anger so common in manic depressives. Another good reason for exercise is that it promotes a healthy sleep cycle. Disturbed sleep = a disturbed mind. Interrupted sleep can cause a shift in mood. You can exercise and at the same time begin to regulate your sleep pattern which can improve and stabilize wild mood swings. Exercise Is A Good Mood Stabilizer Even though exercise is a good mood stabilizing treatment, it must be used wisely and carefully. For some, the symptoms of your depression may not be suitable for physical activity. For example, if you are a bipolar disorder person that is experiencing such symptoms as lack of energy, fatigue and psychomotor retardation, gung- ho exercising may not be a good option but moderate exercise is ok. The use of exercise in coping with bipolar disorder always depends on your symptoms. Consider your history before designing an exercise program for yourself. The specific choice of exercise should be guided by your preferences and circumstances. Many suggest talking with your doctor first before starting a rigorous exercise program. Whatever exercise activity you choose must be pleasurable and easily added to your personal schedule. In Brief: Physical activity is a useful tool for preventing and easing depression symptoms. When exercising as an alternative to prescription medication you may also wish to use cognitive or psychotherapy. Hopelessness and fatigue can make physical exertion difficult, and some people are vulnerable to guilt and self-blame if they fail to carry out a regimen. So find someone to support you when you don't "feel" like walking or exercising alone. The point is a feasible, flexible, and pleasurable program has the best chance for your success. Walking—alone or in a group—either choice can work depending on your personality. If you like to be around people, choose a group, if you like to be alone to meditate, walk alone. The point is we all need to exercise to charge our "batteries" and to obtain complete optimal WELLNESS. You Know and Science Knows About Depression Depression is the most common mental disorder1 and is further classified as major depressive disorder, bipolar disorder, dysthymic disorder, or depressive disorder not otherwise specified 2. Major depression is twice as common in women as in men.3,4 The somatic symptoms of depression (eg, fatigue, sleeplessness, decreased appetite, decreased sexual interest, weight change, and constipation) bring many people to their primary care physicians. Depressed individuals are more likely than others to develop cardiovascular disease and to die of all causes.5 An estimated 15% of those with severe depression will commit suicide. This is why I prefer exercise rather than a sedentary life style that includes use of prescription medicines. Medicines cover the symptoms of depression and bipolar disorder. Exercise charges your neurotransmitters to work properly, which in turn make you feel good. Research has consistently shown that 6% to 8% of all outpatients in primary care settings suffer from major depression.6 According to the National Ambulatory Medical Care Survey 7, more than 7 million primary care visits were made annually in the early 1990s for the treatment of depression, double the number 10 years earlier. Half are treated by primary care physicians and half by psychiatrists.1 How exercise alleviates depression remains unclear. Psychological and physiologic effects have been suggested. Butall research indicates there are benefits to exercise. Psychological Benefits Psychologically, exercise may enhance one's sense of mastery, which is important for both healthy and depressed individuals who feel a loss of control over their lives. A meta-analysis of 51 studies 24 linked exercise to a small but significant increase in self-esteem. Exercise may provide a therapeutic distraction that diverts a patient's attention from areas of worry, concern, and guilt.25 In addition to improving your health, physique, flexibility, and weight it may also enhance your mood. Many exercisers report that their ability to eat more freely without worries about gaining weight also increases pleasure, satisfaction, and a sense of self-control. So no need for this worry. Another benefit is that large-muscle activity may help discharge feelings of pent-up frustration, anger, and hostility. Researchers continue to study the effects of exercise on the neurochemistry of mood regulation. They are focusing on metabolism and turnover of monoamines and other central neurotransmitters at presynaptic and postsynaptic sites and their role in the mediation of depression. Antidepressant medications, including the selective serotonin reuptake inhibitors (SSRIs), are believed to exert an antidepressant effect by increasing the availability of neurotransmitters at receptor sites. Exercise may exert its beneficial effect on mood by influencing the metabolism and availability of central neurotransmitters.26-28 A recent study 29 reports that acute exercise increases brain serotonin. The role of beta-endorphins in mood regulation has received considerable attention. These endogenous chemicals, which reduce pain and can induce euphoria, have been linked to the "runner's high" experienced by intensive exercisers. The ability of exercise to produce enough beta-endorphins to affect depression is exciting news.30 Several authors31,32 report elevated levels of beta-endorphins after acute exercise; however, the elevations infit individuals are lower than in those who are not fit. One study33 compared 11 elite runners with a matched group of mediators. After each group engaged in running or meditation, researchers compared them by mood and circulating levels of beta-endorphin and corticotropin-releasing hormone (CRH). Mood and CRH were elevated after both activities, but beta-endorphin was elevated only in the runners, which suggests that an increase in beta-endorphins is not necessary for mood elevation. What To Do When Exercising Accentuate pleasurable aspects of your exercise experience. The specific choice of exercise should be guided by the your preferences and circumstances. The activity must be pleasurable and easily added to your daily schedule. Exercise enjoyment has been shown to facilitate adherence.33 Therefore, find an exercise path that induces a calming effect: large trees shading the sidewalks, a pond or creek, beautiful views, a park etc. If this is impossible why not see it all in your mind? It will have the same calming and cardiovascular effects. When time and money allow why not join group activities (eg, exercise classes, walking groups, hiking clubs)? When going through a depressed period and you feel isolated and withdrawn there are likely benefits from increased social involvement. The stimulation of being outdoors and in a pleasant setting may enhance mood, and
exposure to sunlight
has been shown to be therapeutic in seasonal depression. More Benefits Walking is almost universally acceptable, carries minimal risk of injury, and has been shown to be beneficial for mood enhancement. In keeping with recent American College of Sports Medicine (ACSM) recommendations for healthy adults37, a goal of 20 to 60 minutes of walking or other aerobic exercise, three to five times a week, is reasonable. The ACSM also recommends resistance training 2 to 3 days per week and flexibility training 2 to 3 days per week. (See "ACSM Makes Exercise Advice More Flexible: Fitness Recommendations Updated," August, page 16.) Don't Over Do It More—more intense, more frequent—is not necessarily better. Improved fitness may be a valuable consequence of exercise but is not necessary for an antidepressant effect; however, greater antidepressant effects are seen when exercise continues beyond 16 weeks13. You're likely to continue your new exercise program when it is less demanding and easily fits into your already busy schedule. So avoid too much demand upon yourself. One study38 has linked more intensive programs with increased tension and anxiety (and you sure don't want that). In fact, the "staleness" that some athletes experience with over-training resembles depression39. Maintain Vigilance Though exercise has few if any adverse effects, some patients may misuse exercise. Those who have anorexia nervosa may undertake extreme physical activity, driven by a disturbed body image. Individuals who are compulsive in other areas of their lives may become compulsive about exercise at the expense of personal relationships and increased injury risk. Be careful. These dangers may be obviated somewhat by understanding that exercise, like any other "natural treatment," or any other aspect of life should be "taken moderately" and that more is not necessarily better. If dysfunctional attitudes are significant, they can be addressed in psychotherapy. Don't Have Time to Fit Anything Else into Your Life?
These shoes have specially shaped, ergonomic weighted inserts that intensify the muscular and cardiovascular benefit you receive when just walking around your house. They help burn fat, firm and tone muscle - and not just in your legs but all over. I've been wearing my wonderful shoes now for 4 weeks and without having changed my regular diet or exercise program have lost 6 pounds and all of my ugly cellulite (I can't hardly believe it either but I can see it myself). I think they are the best shoes I've ever owned. Even when I casually walk I find my shoulders are naturally held back and head erect rather than with slopping shoulders. That's because technicians who developed the latest version of my shoes used precise measuring dynamics to shape the interior dimensions. If you're like me, you'll notice how comfortable these shoes, called cardiostrides, are as soon as you put them on. These shoes have the "stealth advantage." When you're walking in these shoes you're burning calories and toning muscle but nobody else will guess your fitness secret. Walking Is a Natural Activity Change Your Life, Without Changing Your Lifestyle If you could find the right opportunity to make substantial income working at home and helping people improve the quality of their lives by sharing with them the secrets of optimal WELLNESS would that be of interest to you? (I have some great testimonies of people who have overcome some very major health challenges that I will share with you upon request.) If so, if I can show you how you can increase your income from helping people improve the quality of their life, would that be worth 45 minutes of your time to get that done? If you're in a hurry please contact me via my
direct line listed on my contact page.
Please leave message on answering machine and I will return your call asap. Fantastic, I'll be talking with you soon. Bon Voyage,
The author of this website is not an M.D. and therefore must post this required FDA disclaimer. None of the statements, self testing, nor recommended alternatives to overcoming bipolar symptoms have been evaluated by the FDA. Therefore, the tested and proven experiences, testimonies, supplements and alternative and natural therapies are for informational purposes only and does not purport to prescribe, diagnose or cure any mental or physical condition. Though as a licensed counselor she does advise her clients to be informed and involved in the recovery of their physical, spiritual and mental health. The above information has transformed many lives and the same can happen for you, but you alone are responsible for the decisions you make concerning all aspects of your health. ________________________________ 1. Martinsen EW: Physical activity and depression: clinical experience. Acta Psychiatr Scand 1994;377(suppl):23-27 Return from Exercise to Natural Treatments
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Dr. Cares™
Catherine Sinclair, PhD., uses the trade name Dr. Cares™. She is a licensed pastoral counselor. The information contained in this website is not to be taken as a substitute for professional advice from your qualified medical "practitioner." 
