Exercise for Depression (Part 2)

In response to last week’s newsletter, I got some overwhelming feedback, so I’ll elaborate on it this week.

Last week, we talked about how exercise, as a treatment for depression compares to the standard treatment for depression (Zoloft). This week, I’ll address some of the comments that I got in response.

Original Source: here.

Comment #1: The catch-22 is that a depressed person doesn’t have the motivation to exercise 

That’s a fair argument. So how do you take that first step? After all, getting to the gym is harder than staying to the gym.

Here are a couple strategies that can help:

• Take willpower out of the picture. Get someone to go with you, no matter what. This way, you’re committed to the other person. After the workout, you’ll feel better.
• Tell yourself that you’ll just exercise. If after the warm-up (the first 5-10 minutes), you don’t feel like exercising, you can stop. But if once you’re already there, you might as well get something done. No guilt if you don’t want to work out.

Comment #2: What is the mechanism? Why does exercise work? 

Buckle your seatbelts, because this is about to get dense (being the geek that I am). But first, here is the simple version:

You have certain chemicals in your brain, called “neurotransmitters.” One of those neurotransmitters is called “serotonin”, and that’s responsible for having a good mood. People with depression have less of it. Exercise raises it. If that satisfies you, you can stop reading here. If you’re a real geek, keep going.

Exercise, especially aerobic exercise seems to raise tryptophan levels in the brain. Tryptophan is an amino acid that is a precursor to serotonin. So one of the hypotheses for why exercise works is because it raises the levels of precursors.

And yes, there are still a lot of unanswered questions about exercise as a treatment of depression. Right now, questions I’d personally like to see answered through research are:

• How much exercise?
• Is there a difference between aerobic exercise, resistance exercise and flexibility exercise? Almost all research that I’ve come across only looks at aerobic exercise.
• What intensity works? Is higher intensity more effective than low intensity, or does it not really matter? 

Comment #3: Sex can also help with depression 

Yes, this is a real comment I got. That’s why my recommended dosage is twice a day. No further comments.

Short Summary 

• Exercise is just as effective as pharmaceuticals for the treatment of depression
• The depressed have a hard time finding the motivation to exercise. In that case, they can ask someone they know to go with them to the gym.
• Exercise works because it increases serotonin in the brain. This is a chemical that improves your mood.