Exercise May Lift Cloud of Depression
A Simple Walk on a Treadmill May Provide an Immediate Mood Lift
By Jennifer Warner
Exercise may provide an immediate mood boost for people suffering from
depression.
Although previous studies have suggested that exercise programs can take weeks to improve depressive symptoms, a new study suggests that even a single workout can provide immediate benefits in lifting the mood of the seriously depressed.
"Many people with depression attempt to self-medicate with alcohol, caffeine, or tobacco to manage their daily routine. Low- to moderate-intensity exercise
appears to be an alternate way to manage depression, one that doesn't come with such negative health consequences," researcher John Bartholomew, PhD, says in a news release. Bartholomew is an associate professor in the department of kinesiology and health education at The University of Texas at Austin.
Exercise May Help Treat Depression
Researchers say most research on depression and exercise has focused on
exercise as a treatment for the underlying disorder of depression. Instead, this study looked at whether exercise might also provide more immediate, short-term benefits by lifting people's mood.
In the study, researchers compared the effects of 30 minutes of walking on a treadmill with 30 minutes of quiet rest in 40 adults recently diagnosed with
depression. None of the participants was taking antidepressants or exercising regularly.
The results showed that both groups reported reductions in feelings like tension, anger, depression, and fatigue. But only the exercise group reported feeling good, as measured by improved scores on "vigor" and "well-being" indicators.
Bartholomew says the benefits found in the quiet rest group may be attributed to simply getting out of the house and interacting with people in preparation for the study, but only the exercise group experienced a greater sense of well-being and vigor.
He says the next step is to look at why exercise provides these benefits so they can structure exercise to gain even stronger effects.
Researchers caution, however, that this study shows a single session on a
treadmill may only temporarily relieve the symptoms of depression rather than cure depression.
|
|
Recipe Of The Week!
Tuna Maki
Serves: 4
Ingredients:
½ lemon, thinly sliced crosswise
4 (8 ¼ by 7 ¼ inch) roasted nori
4 cups prepared sushi rice
¼ cup wasabi paste
½ pound sushi-grade yellow fin or ahi tuna cut ¾ inch strips
½ cup sliced picked ginger
1 small daikon radish, peeled and julienned using madoline
2 medium carrots, peeled and julienned using madoline
Soy sauce for dipping
Directions:
1. Fill large bowl with ice water and lemon slices
2. Place sushi mat on cutting board with slats running crosswise. Arrange 1 sheet nori, shiny side down, on mat, lining up long edge of sheet with edge of mat nearest you. Lightly moisten hands with lemon water, then gently spread about ¾ cup rice onto nori in even layer, leaving ½ inch border on long end opposite you.
3. Brush ½ teaspoon wasabi paste in thin horizontal line across rice about 1 inch from side nearest you. Arrange about 1/8 of tuna strips in horizontal line atop wasabi line, cutting tuna as necessary to fit from side to side.
4. Beginning with edge nearest you, lift mat up with thumbs, holding, filling in place with finders, and fold mat over filling so that upper and lower edges of rice meet. Squeeze gently but firmly along length of roll and tug top edge of mat away from you to tighten. (Nori border will still be visible below top edge of mat.) Open mat and roll log forward ¼ turn, then fold mat over again and squeeze gently but firmly to seal nori border. Repeat to form remaining rolls.
5. Transfer 1 roll, seam side down, to cutting board. Dip sharp knife into lemon water, shaking off excess. Slice roll in half, then cut each half into 3 pieces. Slice remaining rolls in same manner. Serve immediately with remaining wasabi paste, ginger, daikon, carrots, and soy sauce
|
Gain a Foothold on Winter Walking Safety
Tread carefully in slush and ice, and use caution when exiting transportation
• Move feet slightly apart while walking. This provides better balance. A very slippery street can also be better managed with slightly bent knees.
• Walk sideways down an incline. While many people may be tempted to cross one foot over another going downhill, Grelsamer warned this actually makes balancing more difficult. As with slippery surfaces, slightly bent knees can help maintain balance on a steep slope.
• Plan to protect the dominant arm -- that's the right one for right-handed people, the left for lefties. Falls are unpredictable, but holding a coat over that dominant arm or a package in that hand may force the use of the other, weaker arm in the event of a fall.
|
Quote of the Week!
"Do that which needs to be done."
Author Unknown
Sincerely,
The Staff At Fitness Together
Brookfield, Delafield, Wauwatosa and Woodbury, MN
Brookfield 262.780.6350 | Delafield 262.646.5444 | Wauwatosa 414.453.9800 | Woodbury, MN 651.436.8137 |
