Anxiety, depression and exercise
A personal trainer in Toronto talks about the times
Most times throughout human history are far from untroubled. The time we are currently living through is actually quite good in many ways but we've got some big problems and let's face it: there's just a mood. This was the case pre-pandemic but since then it has only gotten much much worse.
In 2019 (pre-pandemic) 1 in 5 adult Americans reported a chronic anxiety disorder (and 1 in THREE teenagers). That is approximately 65 million adults (or 20% of the adult population) and 24 million children (or 33% of that population). The most recent data suggests that the number of adults who suffered with anxiety disorder symptoms in the span of a week was as high as 28%. Anxiety of all shapes and sizes is a pervasive aspect of most people’s lives in one way or other at this point.
As a personal trainer in Toronto gyms people come to me for a lot of different reasons. One of the biggest is that people simply want to feel better. They mean that physically but they also mean it psychologically. And in some sense, they have come to the right place. Exercise and fitness can go a long way to supporting mental and emotional well-being.
A personal trainer in Toronto says exercise can help
Research has shown that regular exercise (particularly aerobic exercise) can reduce symptoms of anxiety (and depression) in the short and long term. In one study researchers found that people who participated in regular vigorous exercise were 25% less likely to develop depression or an anxiety disorder over the following five years. Given the amount of people suffering with anxiety and depression that is a significant amount of people that could be helped through regular exercise.
A personal trainer in Toronto explains what’s up
The reasons are manifold: exercise (particularly the heart-pumping kind) releases a cascade of important anti-anxiety neurochemicals and activates frontal regions of the brain associated with sympathetic nervous system function (fight or flight from real OR imagined threats). The release of pent-up physical tension also plays a crucial role. - That’s what happens in the moment or shortly thereafter. OVER TIME research has shown that stress-resiliency related to adrenal and sympathetic nervous system function can expand and grow with consistent exercise.
Exercise can be - on a chemical level - VERY therapeutic.
But also I get it: telling someone in the throws of anxiety to exercise is ludicrous. So. If you’re having a real time right now, I hope you find some ease soon. And maybe when you have the opportunity try some consistent exercise and see how it goes. AND research has shown that even a ten minute brisk walk or dancing in your kitchen can begin some of the processes fully manifested in longer duration aerobic exercise SO.. you’re doing something genuinely meaningful on that ten minute stroll or dance break. It’s not just in your head - science is on your side.
A personal trainer in Toronto talks depression
Likewise, I am not telling people with chronic serious depression to just exercise. That would be stupid and insensitive and oversimplify what is often a very complicated set of circumstances both internally and externally.
BUT, what I will say is that solid evidence suggests that exercise can go a long way to pushing back chronic depression and create a lot of resiliency regarding relapse.
A personal trainer in Toronto notes that studies show
There is solid epidemiological data to suggest that active people are less depressed than inactive people - not a huge surprise there - but what is a bit more interesting is that people who exercise and then stop have a much greater chance of BECOMING depressed suggesting perhaps that it’s not “happy people exercise” rather “exercise helps make people happier” - an important distinction. There has been one study that shows a reasonable parity of effectiveness between people given anti-depressants and people who were given an exercise routine. Again I am NOT suggesting that people shouldn’t be medicated they should just exercise, however there is mounting evidence to suggest exercise can have a very powerful and lasting effect on mood and brain chemistry.
Exercise releases neurotrophic proteins which aid in nerve cell growth and connection. Researchers have found that in depressed people the hippocampus (the part of your brain related to mood) is smaller than in non-depressed people. Exercise supports nerve cell growth in the hippocampus and improves nerve cell connections and this kind of actual re-wiring and growth helps relieve depression.
A personal trainer in Toronto signs off
Hope that was helpful! There’s a lot of good stuff happening when we exercise and a lot of it takes place in our brain and nervous system. A good reason to stay consistent to be sure. That’s it for this time - I’ll be back in a couple of weeks with my thoughts on how to find a personal trainer!