Posted by linkadge on August 28, 2005, at 17:27:34
In reply to Question for Link - exercise, posted by Meri-Tuuli on August 28, 2005, at 14:29:58
I generally jog for depression. There is some fairly conclusive evidence of its AD effects on multiple levels.
Enhanced neurogenesis, enhanced monaminergic function, increased 5-ht1a receptor expression, decreased cortisol responces, increased opiate functions, PEA increase, increased levels of nerve growth factors BDNF, GDNF, NGF, NT-3, increased anandamide levels (marajuanna like compound), improved sleep archetecture, the list goes on.
The most beneficial effects seem to be gained from aerobic exercise. The more the better up to a point.
Excessive exercise can depleat certain vitamins and minerals, so take supplements if undergoing intense exercise.
I find that 1/2 hour will provide a noticable improvement in my condition in about 3 weeks. Some benefits will be seen right away (some antianxiety effects) while others (antidepressant effects) can take longer.If you can jog, work up to 30 minautes if possable, if 45 then better. If jogging is not possable, brisk walking, swimming biking etc, will still provide many of the benefits. Weight lifting does not seem to be linked to the same biochemical effect as aerobic exercise.
I personally aim for 45 minautes a day, but my depression can benefit for upto about 1.5 hours. (split up through day).
Linkadge
poster:linkadge
thread:547649
URL: http://www.dr-bob.org/babble/alter/20050812/msgs/547763.html