THURSDAY THERAPY: MY BAR IS MY THERAPIST (and far less expensive too)

The clever T-shirts which states that "My bar is my therapist," might just be right!

I'm not a huge beleiver in studies that aren't bouble blind and all that but this one suits my purposes and as my very own guinea pig I "feel" it's true.  The study suggests their is an old answer for mental health issues: Physical exercise as a method to reduce depression and anxiety.

According to researchers who analyzed the results of a bunch - that's science talk for several- of published studies, exercise can be just the thing for treating many people with depression and anxiety disorders, and it should be more widely prescribed by mental health care providers. Not to mention, a all other benefits that come with exercise such as reducing the risks of other diseases such as obesity, heart disease and diabetes. That should brighten up almost anyone's mood.  Exercise also can supplement traditional treatments, helping patients become more focused and engaged.

“Exercise has been shown to have tremendous benefits for mental health,” says Jasper Smits, director of the Anxiety Research and Treatment Program at Southern Methodist University in Dallas.

The researchers presented their findings which were based on their therapist guide “Exercise for Mood and Anxiety Disorders,” with accompanying patient workbook (Oxford University Press, September 2009). They found that those who exercise report fewer symptoms of anxiety and depression, and lower levels of stress and anger. Also, like an antidepressant, exercise appears to affect a particular neurotransmitter systems in the brain which helps patients with depression re-establish positive behaviors. And for those with with anxiety disorders, it reduces their fears and related symptoms, such as a racing heart and rapid breathing. Cool right?!

What's the recommended dose? Smits says, working up to the public health dose of 150 minutes a week of moderate-intensity activity or 75 minutes a week of vigorous-intensity activity should do the trick. His note to healthcare providers “Rather than emphasize the long-term health benefits of an exercise program – which can be difficult to sustain – we urge providers to focus with their patients on the immediate benefits,” he says.

So here's the take home, after just 25 minutes, your mood improves, you are less stressed, you have more energy – and you’ll be motivated to exercise again tomorrow. This isn't about hitting the gym hard everyday for the month you decide your motivated. It's about exercising for a mere 20 or so minutes and feeling better TODAY!

Guess what?
A bad mood is no longer an excuse to NOT exercise; it is the very reason TO exercise.

If you want to read more on the subject which supports the idea of exercise therapy click the link. Amanda is thorough!

Exercise therapy and mental health in clinical populations: is exercise therapy a worthwhile intervention?

"There is widespread support for a positive and lasting relationship between participation in regular exercise and various indices of mental health, and several consensus documents and reviews (e.g. Biddle et al, 2000; Craft & Landers, 1998) have been published in this field. The evidence for psychological benefits, although impressive for mentally healthy individuals, is even stronger for psychiatric populations (Martinsen & Stephens, 1994). For example, a number of studies have demonstrated a positive relationship between exercise and mental health in people with alcohol misuse problems (Donaghy et al, 1991), people with schizophrenia (Chamove, 1986; Faulkner & Sparkes, 1999) and those with clinical depression (Mutrie, 1988; Martinsen, 1993; 1994; Martinsen et al, 1989a,b)."