Richard Taylor |

Oct
05
2007

In the treatment of psychological health problems and disorders I regularly refer clients to the exercise physiologists at the University of Western Australia's Health and Rehabilitation Program at the School of Human Movement and Exercise Science (www.hmes.uwa.edu.au). I have observed over several decades of clinical practice the positive benefit of exercise for someone experiencing psychological health problems. For example, someone who is experiencing stress and anxiety often gives low priority to, and neglects, positive diversions and leisure interests and this includes exercise. Psychological and physical health are not two separate issues. Starting an exercise program can result in someone getting some control back in their life. So I was intrigued to see in the Weekend Australian last year(24-25 June, 2006) an article in the health section headed up ‘Physical effort alleviates depression, there is no doubt about it’. I will summarise below some of the points made by its author Chris Tzar who is an exercise physiologist at the Lifestyle Clinic at the University of New South Wales. The author noted that in the health system depression received little attention. However, psychological (mental) disorders in total account for 60 per cent of all disability costs for people aged 15 to 34 years. There is a ‘cause and effect’ relationship between depression and physical activity. Those who are sedentary are more likely to experience depression, while those who suffer from depression are more likely to be sedentary. The author noted the quite astounding statistic that 59 per cent of people stop taking anti-depressants within three weeks of the drugs being prescribed. One reason for this may be that many people do not like playing the role of patient and receiving care when nothing else has changed in their lives. As such exercise may be the only option for some, and of course, it can be done with minimal if no expense. Those with depression also persevere after starting an exercise programme. The drop-out rates are no greater than for those who do not suffer from depression. So, what are the reasons behind exercise being good for depression? The author noted that exercise releases ‘feel-good’ hormones while exercise can also build self-confidence and enables people to build new relationships. Exercise is also a positive diversion and represents a change of lifestyle. My experience is that exercise is often a type of circuit breaker that can then lead to other, often long overdue, changes to lifestyle and relationships. Various types of aerobic exercise can reduce the symptoms of depression. At six in the morning the pool at the School of Human Movement and Exercise Science (referred to above) is alive with swimmers. It is an open-air heated pool. In the Winter the steam rises from the pool and just one degree of pool temperature can make a real difference to the shock on jumping in. Each swimming lane tells a different story as to why people are swimming at such an hour. In the first lane many swimmers of all ages are slowly walking through the water, some with walking frames, or doing some gentle breaststroke to aid in their physical rehabilitation. The furthest lane always appeared to be the ‘olympic’ lane with swimmers churning up and down with effortless ease. The in-between lanes accommodate the differing levels of swimmers’ abilities - again of all ages. Some time ago I had a friend’s 84 year old father visiting my home in Toodyay, Western Australia from the United States. He was tired from the flight but soon after arrival he asked ‘Where is the local swimming pool?’ His wife had died about two years previously and to cope with his grief his physician, who must have been very wise, recommended that he take up swimming. He commenced swimming every day going very slowly up and down the pool for between one to two hours. This proved to be literally a life saving activity for him plus he enjoyed all the accompanying psychological and physical benefits from this type of exercise. Swimming can involve a lot of social contact with regular swimmers. For the elderly and others swimming is a chance to relax and get exercise with low effort as the above case illustrates. Swimming is a good conditioning exercise and can be aerobic if it is continuous. Persons with joint diseases or weight-bearing injuries may find swimming the most viable exercise. Swimming can involve focussed awareness of pleasurable sensations – being aware of your surroundings, your heartbeat, your breathing, skin temperature, excitement, mood, rhythms, and smile. As such it will reinforce other psychological health skills that we are going to discuss. Accessibility to a swimming pool, tennis court, etc influences decisions to participate in these sports. As with other forms of exercise swimming is likely to make you feel refreshed in body and mind afterwards. It is a valuable exercise for all age groups, particularly those with a sedentary life who need to avoid chronic tension and even disability over time. Strength training and weights might be the exercise of choice for the elderly. This can also have other benefits such as strengthening bones, preventing falls and managing health conditions such as arthritis. The author Chris Tzar (above) provided a useful checklist for those embarking on an exercise program: · Get support from someone or a group. · Keep a diary of your achievements. · See an exercise physiologist and obtain a tailored exercise program based on an assessment of your individual circumstances. We have all heard the phrase ‘just do it’ and this is the best way to kick start an exercise program. Over time the various rewards from exercising regularly will keep you on track. Exercise is a way of caring for yourself and putting you back in control and this is a good starting point in managing stress, anxiety and depression.

Posted by Richard Taylor in Psychological skills. Comments

Share: Permalink