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