Alleviating anxiety by exercise can be achieved when it is done aerobically like swimming, cycling or running. The aerobic activity should at least last for 10 to 15 weeks. Depression can be alleviated if exercise is done with more sessions and not less than 9 weeks. The exercises must be of higher intensity and done frequently per week. The efficiency of exercise will likewise alleviate incurring costs of other more expensive methods like psychotherapy or drugs. And as learned, physical exercise contributes to the betterment of the totality one’s being: his physique, his psychological well being; his emotional wellbeing.
During the physical activity of exercise blood flow is increased towards the brain. This then releases hormones that stimulate the nervous system. It likewise increases levels of morphine-like substances like beta-endorphin that contributes to positive mood. A neurophysiological high-a shot of adrenaline or endorphins naturally creates an anti-depressant element that redounds to the “feeling better” condition of a person (Sacks, Holistic Online) It is because these endorphins relax the muscles; induces sound sleep; reduces the levels of crotisol, the stress hormones.
After a good round of proper exercise, the temperature of the body is increased to the right calming level. When these positive physical changes transpire in one’s body, the psychologically deterring syndromes like anxiety and depression is reduced. (Mayo Clinic) Physical exercise conducted properly and regularly and appropriately likewise enhances the immune system. There is an increase in the production of white blood cells during a good regimen of physical exercise. (Holistic Online) Exercise has either an acute or chronic effect on a person.
The effect is acute when the person’s ability to cope with anxiety or depression is short term, short lived. It does not mean however that it is temporary. It just means that an exercise alleviates the negative feelings only for a short while. Then there is a need for a better assessment of the frequency of the exercise needed. On the other hand, the chronic effect of exercise is on a longer term. The period of time that the feeling of wellness is far much more extended after the exercise is undertaken. (Weinberg & Gould, 2007)
In reducing anxiety through exercise, the chronic effect can be achieved through activity programs that last from two to four months. The frequency is two to four sessions per week. The exercise program for anxiety reduction involves “stress inoculation and progressive relaxation with intervals of jogging exercises. Then, a follow-up exercise activity must be conducted up to 15 more weeks. ” (Weinberg & Gould, 2007) Reducing anxiety with acute effect involves programs like aerobics. Indulging in aerobics “increases positive engagement and revitalization” of the mind.
If aerobics is done within the range of moderate to intensified, it produces the greatest positive responses. A panel of the National Institute of Mental Health deliberated on what chronic exercises can do to mental health. The conclusions revealed that positive physical being equates to positive mental health and well being. An exercise program reduces anxiety and depression. An exercise program on a longer term further reduces even neuroticism. An exercise program is a necessary addition to treatment of severe depression.
Proper exercise reduces neuromuscular tension; resting heart rate; stress hormones across all ages and genders. (Weinberg & Gould, 2007). There were studies done from 1960 to 1992 on the relationship of exercise and anxiety reduction. Some of the findings showed that exercise programs conducted over spread of weeks create better results in anxiety reduction (instead of just hours or days). Aerobic exercises with an intensity between 30% to 70% of heart rate achieve greater reduction of anxiety and depression.
Anaerobic exercises on the other like weightlifting will achieve greater reduction of such emotions if it is done within a range of 30% to 50% of heart rate. A moderate intensity condition of up to 30 minutes of exercises also produces greater reduction of anxiety and depression. These parameters also lead to the relaxation of the muscles. Aerobic exercises produce better results in anxiety and depression reduction than anaerobic. (Weinberg & Gould, 2007) However, there are also low-moderate reduction effects of exercises. Trait anxiety can be reduced through exercise training.
Trait anxiety is present in a person on regular basis. There are two kinds of trait anxiety: high trait anxiety occurs much of the time and low trait anxiety occurs less often. On the other hand, state anxiety can be reduced by a single exercise session. State anxiety is a condition in very specific situations, like a sports or athletic competition. And then there are controlled exercise trials that can be conducted at random that produce the stronger effect in reducing anxiety. (Faulkner & Taylor, 2005) There is also a relationship between the conduct of an exercise programs to changes in a person in depressive state.
It is however more co-relational and not directly caustic. Some literature review on studies of the co-relational state of depression and exercise is that its efficient relationship is as effective as psychotherapy. Exercising to alleviate depression is applicable to all gender; to all age groups, to all health status, to all race, to all socioeconomic status. The antidepressant effect of exercise is best achieved by an exercise program that lasts for more than nine weeks. Anaerobic and aerobic exercise programs are both applicable and beneficial in reducing depression.
The fitness level of a person undergoing exercise programs to reduce depression is inconsequential. The point of consideration is the length of time the exercise programs are done. (Weinberg & Gould, 2007) Other studies show that there is significant to moderate reduction of depression while undergoing exercise programs. To augment exercise, the effect radiates to a person adopting a physically active lifestyle. However, achieving either an acute or chronic result in the treatment of depression is dependent on the type of exercise programmed and the gender and age of the person undertaking the treatment. (Biddle & Mutrie, 2001)