Psychological Benefits of Exercise
Current Stats Across a lifetime, 25% of people will experience anxiety and 20% depression Anxiety and depression cost the public $45 billion annually By 2020, depression will be the second leading cause of death and disability
Current Stats Mental health problems account for 30% of the total days of hospitalization in the US and 10% of the total medical cost
So What? Exercise has been associated with reduction in anxiety and depression
Anxiety Reduction Aerobic exercise is associated with lower anxiety scores and higher tranquility scores Scores return to pre-exercise levels within 24 hours (as little as 2-6)
Anxiety Reduction For aerobic exercise, intensities between 30% and 70% of maximal heart rate have the greatest effect For anaerobic exercise, benefits were greatest at 30%-50%
Anxiety Reduction Exercise is no more effective than quiet rest or relaxation at reducing anxiety, but the effects last longer
Anxiety Reduction Particularly effective for those with high anxiety, but works for anyone All durations of exercise reduce anxiety
Reduction of Depression Exercise is as effective as psychotherapy in reducing depression Seen across all age groups, health status, race, socioeconomic status, gender
Reduction of Depression Both anaerobic and aerobic exercise are effective Larger effects if the program is at least 9 weeks long
Mood Changes Examples of Moods? Elation Sadness Confusion Exercise is related to positive changes in mood state
Mood Changes Exercisers with a choice of how they exercised had a more positive affect Mood changes could be related to perception of fitness (and not actual fitness level)
Enhancing Psychological Well- Being Physiological explanations: Increases cerebral blood flow (more blood to brain=more oxygen) Changes in neurotransmitters Structural changes in the brain
Enhancing Psychological Well- Being Social-psychological explanations: Enhanced feelings of control Feeling of competency and self-efficacy Positive social interactions Improved self-concept and self-esteem Opportunities for fun and enjoyment
Enhancing Psychological Well- Being Cognitive-Behavioral explanation: Development of self Regular exercise is related to increased self- esteem Related to self-concept, self-esteem, and self-efficacy
Hardiness Hardiness is a personality disposition that involves a sense of personal control, commitment and purpose, and the flexibility to adapt to unexpected changes Hardiness and exercise together are more effective at preserving health than either alone
Exercise and Cognitive Functioning. Exercise has beneficial effects on cognitive functioning Largest for tasks involving executive control (planning, scheduling, working memory)
Exercise and Cognitive Functioning. Benefits best for fitness training that combined a strength and flexibility program
Exercise and Cognitive Functioning. Effects were greater in females Largest when training exceeded 30 minutes per session Helps protect against the effects of aging
Basically… People who exercise have a better quality of life