Exercise and Depression

Exercise and Depression

Get up and get Moving

If you've ever experienced depression, you know how frustrating and, at times, debilitating it can be. It may make you so tired you don't want to get out of bed -- or so anxious you can't calm down. Whatever your symptoms are, it can be a challenge to pull yourself out of that dark hole. Seeing your doctor should be your first step in dealing with depression, of course, but there are other tools that can help. Exercise may be the last thing on your mind, but it's one thing that may give you immediate relief from depression.

Depression is so common most of us have either experienced it or know more than one person who has. Medication and therapy are common treatments, but exercise is another tool that can bring relief. Study after study has shown that exercise can fight mild to moderate depression because it:

• Increases your sense of mastery, which helps if you don't feel in control of your life
• Increases your energy
• Increases self-esteem
• Provides a distraction from your worries
• Improves your health and body, which can help lift your mood
• Helps you get rid of built-up stress and frustration
• Helps you sleep better, which can often be a problem when you're depressed

It may seem impossible to get moving when you feel depressed and you may wonder, why bother? One reason is that you can get some immediate relief, even if you can only manage 10 or 15 minutes of exercise. Some studies have shown that exercise can improve your mood for up to 12 hours. The question is, how can you overcome the inertia that often accompanies depression?

Keep It Simple   

The problem with depression is that it drains your energy, making every task seem like a monumental effort. Part of moving past that draining fatigue is taking that first step, whether it's putting on your workout clothes or getting out the dog's leash for a walk. Keeping it simple and doable will make it easier to get started.

• Set simple goals. It doesn't take much exercise to lift your mood, so you don't have to train for a marathon. Set a goal to walk around the block. Promise yourself you'll walk around the block at least 3 times that day. The next day, do more. Try to improve just a little bit each day.
• Go easy on yourself. You might not be able to handle a lot of exercise, so try to feel good about what you can do. Whether you get out and work in the yard, take the dog for a walk or go up and down the stairs a few times, it all counts. Now is not the time to kick yourself.
• Do what you usually enjoy. When you're depressed, it's hard to enjoy anything, but think about what you normally like when you're not depressed. If yoga feels good to you, spend a few minutes going through a few simple poses. If you like fresh air, go for a walk or a bike ride. You may not enjoy it in the moment, but even a small change in your mood can make a difference.
• Make it social. Try to find a friend to walk with. Talking to people can help raise your energy and remind you that you're not alone.
• Go outside. Even a little sunshine can help boost your mood and remind you that there's a world out there. You can participate in it as much as you can handle.
• Work with your doctor. Be sure to talk to your doctor about your treatment options and your plans to exercise. He or she may be able to refer you to someone who can help you set up an exercise program.         

Workouts for Depression

When it comes to managing depression, there are no right or wrong exercises. Higher intensity exercise, like jogging or aerobics, can help your body release feel-good hormones while lower intensity exercise, like yoga or Pilates, can help you relax and connect with your body.

Can eating more whole-grain foods help you lose weight ?

Can eating more whole-grain foods help you lose weight? 

 

There is no end in sight to the debate as to whether grains help you lose weight, or if they promote weight gain. Even more importantly, do they help or hinder blood glucose management? One thing is for sure, if you are going to eat grain foods, pick the ones that are the most nutritious. Choose whole grains. Whole grains are rich in vitamins, minerals, photochemical and fiber. Reading labels is essential for this food group to make sure you are making the best choices. Every time you choose to eat a starchy food, make it count! Leave the processed white flour-based products, especially the ones with added sugar, on the shelves or use them only for special occasion treats.

 

What is a whole grain?

A whole grain is the entire grain—which includes the bran, germ and endosperm (starchy part). The most popular grain in the US is wheat so that will be our example. To make 100% whole wheat flour, the entire wheat grain is ground up. "Refined" flours like white and enriched wheat flour include only part of the grain – the starchy part, and are not whole grain. They are missing many of the nutrients found in whole-wheat flour. Examples of whole grain wheat products include 100% whole wheat bread, pasta, tortilla, and crackers. But don’t stop there! There are many whole grains to choose from.

Best Choices
Finding whole grain foods can be a challenge. Some foods only contain a small amount of whole grain but will say it contains whole grain on the front of the package. For all cereals and grains, read the ingredient list and look for the following sources of whole grains as the first ingredient:

• Bulgur (cracked wheat)
• Whole wheat flour
• Whole oats/oatmeal
• Whole grain corn/corn meal
• Popcorn
• Brown rice
• Whole rye
• Whole grain barley

People tend to be more successful when they set specific physical activity and diet goals for themselves. Once you set a realistic, specific goal for yourself, make a plan to achieve that goal.  

Tips for staying motivated in your Fitness Program

Tips for staying motivated in your Fitness Program

Have you ever started a fitness program and then quit? If you answered yes, you're not alone. Many people start fitness programs but stop when they get bored or results come too slowly — but it doesn't need to be that way. Here are some tips to help you stay motivated.

Set goals

Start with simple goals and then progress to longer-range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious.

 Make it fun

Try activities that you enjoy, then vary the routine to keep you on your toes. If you're not enjoying your workouts, try something different. Try A TRX class, a Cross Fit class, Join a hiking club, Jump Rope. Remember, exercise doesn't have to be gloom and doom— and you're more likely to stick with a fitness program if you're having fun.

 Make physical activity part of your daily routine

If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your lunch break. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength-training exercises with resistance tubing while you watch TV at night.

 

 Put it on paper

Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated. It may also help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you're making progress.

 

 Join forces with friends, neighbors or others

You're not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Organize a group of neighbors to take fitness classes at a local health club.

 

 Reward yourself

After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.

 

 Be flexible

If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

Now that you're enthusiastic again, get moving! Set your goals, make it fun and pat yourself on the back from time to time. 

An easier way to gauge cardiovascular fitness

Defining Fitness 

We often use the term fit to describe someone who looks healthy and trim with muscular definition. But the more technical definition refers to cardiovascular fitness. The level of cardiovascular fitness is determined by how efficiently the heart, lungs, blood vessels and red blood cells supply muscles with oxygen during sustained exercise, along with the ability of the muscles to use that oxygen. It is also known as cardio respiratory fitness or aerobic fitness.

Using METs To Gauge Fitness

An easier way to gauge cardiovascular fitness is to measure it in metabolic equivalents (METs). One MET is the amount of oxygen used when you are completely inactive, such as sitting still or sleeping. Average healthy but non-athletic middle-aged men and women have peak exercise capacities in the range of 8 to 10 METs; marathon runners can have values as high as 18 to 24.

The easiest way to find out where you currently stand is to go to a gym and ask to get on an exercise machine that displays your MET level. Many models of treadmills, elliptical trainers and rowing machines have built in MET calculators. If an exercise machine with a MET display is not available, you can estimate your exercise intensity level in METs according to the type of physical activities you do. For example, walking at 3 miles per hour puts your level at about 3.5 METs. Jogging at a pace of 5 miles per hour (12-minute miles) brings the intensity level to 8 METs. Listing different physical activities and their associated intensity levels are readily available.

What Is the Right Amount of METs for Me?

Similar to maximum heart rates adjusted for age, exercise researchers have developed a simple to use calculation to find out your target MET level:

• For women, MET level = 14.7 - (0.13 x your age in years)
• For men, MET level = 14.7 - (0.11 x your age in years)

For example, a 45-year-old woman has a target MET level of almost 9 METS.

Hitting your target METs or higher indicates very good to excellent cardiovascular fitness. Falling under 100% is associated with diminished health status. Thirty minutes of dedicated exercise at moderate intensity most days of the week is likely to achieve your target  MET level. Doing higher-intensity workouts on fewer days also works, but people stick with this one less often. To know for sure that you are hitting your target, measure your METs now and track your progress during the coming weeks.