Exercise and Psychological Well–Being

Why Exercise for Psychological Well–Being? Stress is part of our daily lives, and more Americans than ever are feeling its ill effects. Exercise may positively influence feelings of well-being.

Why Exercise for Psychological Well–Being? Hectic pace of westernized, technological society. 16 million Americans suffer from depression. 12 to 14 million Americans suffer from anxiety or stress reactions. Epidemiological data: Physical activity is positively associated with good mental health in the U.S. and Canadian populations.

Anaerobic Versus Aerobic Exercise Short-term or burst activities not involving the transportation of oxygen (e.g., weight lifting, baseball). Anaerobic Longer-term activities that increase pulmonary and cardiovascular system activity (e.g., cycling, running). Aerobic

Exercise in the Reduction of Anxiety and Depression High-intensity aerobic activity is not the only way to produce positive effects, but compared with other activities (e.g., strength training, yoga), it seems to maximize positive effects.

Reduction of Anxiety Exercise intensity of at least 70% of maximal heart rate appears to be associated with the greatest reduction in postexercise state anxiety.** Postexercise reductions in state anxiety return to preexercise anxiety levels within 24 hours. “Acute” Effects of Exercise

Reduction of Anxiety Typical program to study chronic effects lasts 2–4 months, with 2–4 sessions per week. Exercise is associated with reductions in state anxiety, and the reductions are maintained for up to 15 weeks. “Chronic” Effects of Exercise Greater physiological gain does not necessarily lead to greater psychological gain.

Meta–Analysis of Exercise and Anxiety Reduction Although consistent reductions in state anxiety occur with both aerobic and anaerobic exercise, most research has focused on aerobic exercise to reduce anxiety. Exercise is associated with moderate reductions in both state and trait anxiety. Exercise is associated with reductions in muscle tension.

Meta–Analysis Summary Longer training programs (sessions conducted over weeks, rather than hours or days) are more effective than shorter ones in producing positive changes in well-being. Reductions in state anxiety after exercise may be due less to the physical activity than to the “time-out” from daily stresses and hassles. (continued)

Meta–Analysis Summary Reductions in anxiety after exercise occur independently of age and health status. Exercise training is particularly effective for individuals who have elevated levels of stress. All durations of exercise significantly reduced anxiety, although larger effects were found for periods up to 30 minutes.

 Extremely Depressed Mood –Lasting at Least 2 Weeks  Cognitive Symptoms  Anhedonia  Vegetative Symptoms  Single or Recurrent Episode –No Manic or Hypomanic Episodes  Extremely Depressed Mood –Lasting at Least 2 Weeks  Cognitive Symptoms  Anhedonia  Vegetative Symptoms  Single or Recurrent Episode –No Manic or Hypomanic Episodes  Clinical Description

2 Weeks or More

 Facts and Statistics  Mean Age of Onset is 25 Years  Nearly 70% are women  Length of Episode Varies  Remission is Common  Risk of Suicide  Mean Age of Onset is 25 Years  Nearly 70% are women  Length of Episode Varies  Remission is Common  Risk of Suicide

Reduction of Depression Possible depression treatments include prescription drugs, psychotherapy, and exercise. Exercise appears most helpful in relieving depression for people who are actually depressed. All modes of exercise are effective, but the greater the duration of the exercise program, the greater the antidepressant effect. Exercise intensity is not related to changes in depression.

Key Factors in Maximizing the Effectiveness of Exercise on Depression (Burger, 1996) A pleasing and enjoyable activity Aerobic or rhythmic breathing An absence of interpersonal competition A closed, predictable, and spatially certain environment (e.g., running) Moderate intensity and duration of at least 20 to 30 minutes Regular inclusion in the weekly schedule

Exercise and Quality of Life Physically active individuals report a better quality of life. College students participating in an endurance-conditioning program report a significantly higher quality of life than do nonexercisers. Older adults who are physically active report greater life satisfaction.

Exercise and Changes in Sleep The effects of exercise on enhancing sleep are not as compelling or large as commonly believed. The effects are small, but they are noteworthy.

Psychological Benefits of Exercise IncreasesDecreases Confidence Assertiveness Memory Self-control Well-being Depression Anger Headaches Psychotic behavior Work errors

How Exercise Enhances Psychological Well–Being Increases in cerebral blood flow Physiological explanations Changes in brain neurotransmitters (e.g., norepinephrine, endorphins, seratonin) Increases in maximum oxygen consumption and delivery of oxygen to cerebral tissue (continued)

How Exercise Enhances Psychological Well–Being Physiological explanations Reductions in muscle tension Structural changes in the brain

How Exercise Enhances Psychological Well–Being “Time-out” or distraction hypothesis Psychological explanations Enhanced feelings of control Feelings of competence and self-efficacy Positive social interactions Improved self-concept and self-esteem

Why Exercise Behavior and Adherence Are Important 60% of adults are sedentary. 50% of youth (ages 12-21) do not participate in regular physical activity. 25% of children and adults report doing no physical activity. Only 15% of adults participate in vigorous and frequent activity. Only 10% of sedentary adults are likely to begin a program of regular exercise within a year. (continued)

The Problem of Exercise Adherence

Reasons to Exercise Weight control Reduced risk of cardiovascular disease Reduction in stress and depression Enjoyment Building self-esteem Socializing

Individual Barriers to Physical Activity Lack of time, energy, or motivation Excessive cost Illness/injury Feeling uncomfortable Lack of skill Fear of injury

Guidelines for Improving Exercise Adherence Match the intervention to the participant’s stage of change. Provide cues for exercises (signs, posters, cartoons). Make the exercises enjoyable. Tailor the intensity, duration, and frequency of the exercises. (continued)

Guidelines for Improving Exercise Adherence Promote exercising with a group or friend. Have participants sign a contract or statement of intent to comply with the exercise program. Offer a choice of activities. Provide rewards for attendance and participation. (continued) Give individualized feedback.

Guidelines for Improving Exercise Adherence Find a convenient place for exercising. Have participants reward themselves for achieving certain goals. Encourage goals to be self-set, flexible, and time-based (rather than distance-based). Suggest keeping daily exercise logs. Have participants complete a decision balance sheet before starting the exercise program.

A Decision Balance Sheet