Exercise has proved a useful tool in helping people to overcome depression, writes JEANNINE STEIN
WHEN GAETANO Vaccaro meets depressed patients at Moonview Sanctuary, he sometimes moves part of the session outside, taking a walk while talking. The result: “People’s state of mind can shift.”
Depression can spawn a spiral of lethargy and hopelessness, so that the last thing someone wants to do is exercise. But regular, moderate physical activity may lessen depression symptoms as much as some medications.
“On its own, exercise does appear to have significant effects in terms of elevating mood,” says Dr Andrew Leuchter, professor of psychiatry at the Semel Institute for Neuroscience and Human Behaviour, at the University of California, Los Angeles. Physical activity, he adds, is often used to augment treatments such as medication and cognitive behavioural therapy.
“If people are on medication or in treatment and haven’t had a complete recovery from depression, exercise is useful in getting them all the way there.”
Exercise affects the brain in several ways. “People with depression tend to become somewhat inert, and they don’t engage in their usual activities. Exercise gets people back to their usual level of activity,” he says.
That can prompt an upward cycle, inspiring people to return to work and reconnect with friends and family, ultimately providing motivation to stay on course.
“The psychological benefits make a big difference from my perspective,” says James Blumenthal, professor of medical psychology at Duke University in Durham, NC. “People have a greater sense of being in control. They feel better about themselves and have more self-confidence.”
A physical change can instigate a mental change, says Vaccaro, director of development at Moonview Sanctuary, a psychological treatment centre in Santa Monica, California. “When you’re getting somebody to move and to change a pattern in their life, just that little bit of pattern change can relate to a mood change, and they start to see themselves as a person who is active, not just a couch potato.” There may be direct physical effects on the brain as well.
The treatment centre encourages exercise – yoga in particular – as a way to manage many types of mood disorder. Besides having a strong mind-body connection, “yoga is something that can be modified to someone’s activity level and is something they can do throughout their life,” Vaccaro says.
Several studies illustrate the benefits of exercise. In one, published in 2007 in the journal Psychosomatic Medicine, 202 people with major depression were randomly assigned to a supervised exercise programme in a group setting, do home-based exercise, take an antidepressant medication or take a placebo.
After 16 weeks, 41 per cent were in remission, meaning they no longer had major depressive disorder. Those who were in the exercise and medication groups tended to have higher remission rates than the placebo group.
Another study examined how much cardiovascular exercise was needed to see a change in mood among those with mild to moderate cases of major depressive disorder. The 80 people who took part were randomly placed in four exercise groups that varied in the number of calories burned and the frequency of activity. Another group did flexibility exercises three days a week.
Those in the group that exercised at moderate intensity for three to five days a week for about 40 minutes showed the biggest decrease in depressive symptoms compared with those who exercised less or just did stretching.
Other pieces of the puzzle are missing. Scientists aren’t sure what changes happen in the brain – and why – when people exercise. Many scientists and physicians believe exercise increases levels of serotonin, a neurotransmitter thought to be linked to mood regulation. However, most of the studies supporting this have been done on animals.
“It’s hard to quantify it in humans for a number of reasons,” Leuchter says. “We don’t entirely understand exactly why patients get depressed in the first place. We have theories, but it’s hard to know in individual cases. And we don’t have a good way of looking at in the brain.” Scientists do know that exercise causes an increase in blood flow to the brain and raises the amount of energy the brain uses.
Exercise may be key in fighting depression, but no generic prescription fits everyone. “If someone was a runner, I’d get them back to running,” Leuchter says. “If not, I’m not going to have the goal of turning someone into a major athlete. I’d simply want to get them active, and even walking around the block might be good.”
Patients who are on medication or in therapy for depression shouldn’t consider exercise as a substitute for either treatment. “The key, Blumenthal says, “is really maintenance. You have to do it on an ongoing basis. You should find something you enjoy.”