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