A healthy lifestyle is a healthy mind: youth and the relationship between physical activity and depression.
By Bess Smallwood
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Every generation bears with it characteristics in relation to state of health. The dawn of the 21st century has seen amongst young people a growing lack of physical activity and its consequential health benefits as well as that of mental illness, and in particular depression. Continued studies have shown that depression and lack of physical activity are indeed inextricably linked.
So what is depression?
We all know that anyone anywhere can and will feel sad or down from time to time in their lives. Depression however is considered to cover more than a time to time basis, and is instead characterised or described as deep and prolonged feelings of sadness, dejection and a sense of hopelessness in the world. It is classified as a mental illness, and a very complicated one at that. Offsets and catalysts of depression scope a huge spectrum of internal factors such as genetics, chemicals in the brain, psychology and personality as well as external ones including environments, lifestyle and events. Whilst depression does range massively in severity, it is expected that around 1 in 4 women and 1 in 6 men will experience it in some form at some point in their life.
Depression amongst youth.
Whilst people of all ages are exposed to depression, teenagers and young adults are often more prone to experiencing this mental illness. This inclination can be due to the enhanced exposure of this age bracket to a range of potentially contributing factors such as social withdrawal, substance abuse, a lack in sense of control (particularly in relation to the future) and fragility in self esteem and identity. Beyond Blue reports that at any given point in time, up to 5% of adolescents are experiencing depression that is severe enough to warrant treatment.
An introduction to the relationship between depression and physical activity
Many studies have been undertaken overtime to research the relationship between physical activity and relieving the symptoms of depression. In 2000, a ground-breaking study in the US compared the effects of exercise and anti-depressants on 83 people suffering major depressive disorders over a period of 10 months. Some people were put on a program of anti-depressants, some on a program of aerobic exercise and some on a program of both. Following the 10 month program, results showed that those in the exercise group were more likely than those in the other 2 groups to be considered either partially or fully recovered. More detailed results included:
- Only 8% of those in the exercise group had experienced relapse, compared with 38% in the medication group and 31% in the combination group.
- Patients who engaged in regular aerobic exercise during the six-month follow up to the 10 month program were less likely to be depressed at the end of that period, with each 50-minute increment in exercise per week associated with a 50% decrease in the odds of being classified as depressed.
- What the program concluded was that 'a modest exercise programme is an effective, robust treatment for patients with major depression'.
How exactly does physical activity assist with curing the symptoms of depression?
There are a variety of ways in which physical activity can do this.
One particular means is in relation to the brain chemical serotonin. Serotonin is an important brain chemical that contributes to a range of functions including sleep and wake cycles, libido, appetite and mood and has been linked to depression on many occasions. Some researchers have found that regular exercise and an increase in physical fitness alters serotonin levels in the brain can lead to improved mood and feelings of wellbeing, which is of course an inverse to symptoms of depression (which include insomnia and out of balance wake cycles, a loss of libido and appetite and strong mood swings - all things influenced by serotonin).
Aside from affecting our brains chemically, enhanced levels of physical activity can also benefit those with depression in a number of ways which may include:
- A boost to the self-esteem of a depressed person who is taking an active role in their own recovery.
- Encouragement social activity (particularly in team sports) and lowered levels of isolation as a result.
- Promotion of a more relaxed state of mind through the burning of stress chemicals such as adrenaline through regular exercise.
- A well-earned break from what can become a vicious cycle of pessimistic thinking. Exercise has been known to 'clear the mind' so to speak.
The Catch 22
As is life, the irony of the relationship between physical activity and depression is that those suffering from the mental illness are the least likely to partake in the activity. On average, depressed people will only exercise about half as much as people who aren't depressed. When feeling down and perhaps exhausted (this is particularly the case for those suffering anxiety and constant pumping of adrenaline), it can seem for a depressed person the last thing they may want to do. However there are a number of ways to ease into physical activity and make the whole experience more enjoyable or at least appealing. Here are some suggestions:
- Ask a friend or member of your family to be an exercise partner, not only to keep things more entertaining but to act as an external motivator to get up and going.
- Begin light if you haven't exercised for a while by exercising 2-3 times a week.
- Choose a range of activities to ensure things remain exciting and appealing.
- Ensure that amongst important and often most effective forms of exercise such as running, cycling and use of weights and gym equipment, activities that offer a bit more fun are included in your program.
- Sports (and particularly those that involve a team) are a great way to exercise without even knowing you're exercising! If you don't know of any friends in a sporting team for you to join, start one up yourself or research some local clubs. There is always an option for any level of experience (beginner to pro).
- Try to make the length of each exercise session at least 30 minutes to really feel gain the full effects and benefits of physical activity. Exercise at around 60-70% of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220.
- Incidental exercise is the key to fitting physical activity into your everyday life and making things a little easier. Some examples of incidental exercise are walking short trips instead of using a car, elevator or other labour-saving devices and getting off your train or bus 1 or 2 stops earlier to walk the rest of the way.
An inactive lifestyle is proven to increase the risk of depression, and depression is proven to increases the likelihood of an inactive lifestyle.
For a multitude of other health reasons as well as reducing the risk and symptoms of depression, it is extremely important for young people to maintain a healthy lifestyle to maintain a healthy mind.