Resistance Exercise and its effect on Depression

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Background:
Depression is a condition that affects one in five Australians between 16- 85. There are varying degrees of depression ranging from very mild to clinically depressed individuals that cannot even manage to get out of bed and many even have suicidal thoughts. Generally depression does not result from a single event, and whilst the exact cause is not known, a combination of recent events and other longer-term or personal factors are usually associated with its development. There are many treatment options available for individuals with depression with exercise being a commonly used form or treatment that has shown to be very effective.

Signs and Symptoms of Depression:
•	Lowered self Esteem (self-worth)

•	Changes in sleep patterns, insomnia or broken sleep

•	Changes in appetite or weight

•	Lowered energy levels

•	Reduced capacity to experience pleasure

•	Decreased sex drive

•	Decreased motivation

•	Poor concentration

Types of Treatment
There are numerous treatments for individuals affected by depression, however the main forms of treatment are:

•	Psychological
 * Counselling
 * Cognitive Behaviour therapy (CBT)
 * Interpersonal therapy
 * Mindfulness therpay

•	Medication •	Exercise
 * anti- depressants

•	Diet

•	Family/Friend support

How Exercise affects the brain:
- Exercise stimulates the release of endorphins within approximately 30 minutes from the start of activity which assists in mood enhancement

- Exercise activates molecular and cellular cascades that support and maintain brain plasticity

- Promotes brain vascularization, neurogenesis (or the creation of new neurons), functional changes in neuronal structure and neuronal resistance to injury.

What is Resistance Training:
Resistance Training is exercise that increases strength by making your muscles work against a weight or force. Resistance or strength training includes free weights, machines, resistance bands or your own body weight. Generally resistance exercise is categorised as a Low to moderate intensity type of exercise, which is recommended by health experts for those suffering depression, however it can also be included as part of high intensity training such as circuit training.

Effect of Resistance training on Depression
Research indicates that resistance exercise can have positive effect on individuals suffering from depression. The general consensus among health professionals is that as long as an individual is participating in some form of moderate exercise there are usually positive effects on individuals affected by depression

- Reduces sensitivity to stress

- Improved self esteem

- Improved strength

- anti-depressive and anxiolytic effects

- increases endogenous opioid activity in the peripheral and central nervous system

Exercise Recommendations
The Australian department of health recommends that adults aged between 18 -64 follow the following guidelines in relation to exercise.

The exercise type or intensity refers to how hard your body is working during physical activity.

Moderate exercise is defined as physical activity that burns between 3 - 6 METs (Metabolic equivalents) and Vigorous exercise is defined as physical activity that burns more than 6 METs.

A MET or Metabolic Equivalent is the unit used to measure how much energy the body uses during a particular activity.

Physical activity Australia also recommends that we do muscle strengthening activities on at least 2 days each week

More Information/support
Beyond Blue - www.beyondblue.com.au

Lifeline Australia - Ph: 13 11 14

Blackdog Institute - www.blackdoginstitute.org.au

Department of Health - www.health.gov.au }}