Depression is a mood disorder that affects how one feels, thinks, and acts. This disorder can cause feelings of sadness and/or loss of interest in activities. Depression is the most common comorbidity associated with many of the chronic conditions listed in this course. It is not uncommon for an individual with a chronic condition to develop depression due to pain, lack of control over one’s disease or disability, or the fear of losing independence. In addition, as depression emerges, a lack of motivation to exercise and interact with others will likely rise.
Exercise benefits:
- Physical activity can decrease the symptoms of depression and anxiety as effectively as medication, without the unwanted side effects.
- Lower-intensity exercise will provide benefits, but more vigorous exercise will provide a bigger effect.
- Studies demonstrate anxiety levels can decrease after a single exercise session (Anderson, E., & Shivakumar, G., 2013).
- Regular exercise improves sleep and increases energy, two side effects of depression. Improvements in these symptoms may assist in improving depression and motivation for exercise (Moore, G., Durstine, J. L., Painter, P., 2016).
Exercise guidelines:
- A combination of aerobic activity, resistance training and mind-body exercise is recommended for individuals with depression and anxiety.
- Any amount of exercise will help. Begin with small amounts and focus on increasing duration.
SilverSneakers class recommendations:
- EnerChi and SilverSneakers Yoga are excellent classes to improve balance, flexibility and mobility. They also help with relaxation and a sense of well-being.
Instructor tips for persons with depression and anxiety:
- Provide a clear explanation of what to expect during class.
- Encourage participants to work within their ability. Any movement is beneficial.
- Urge participants to find a type of exercise that is enjoyable and familiar to increase adherence and decrease anxiety over unfamiliar exercise experiences.
- Introduce participants to other class members to promote social interaction.
- Some antidepressants can cause fatigue, dizziness and weight gain. Other antidepressants can make individuals drowsy, but will not affect the response to exercise.