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It is reported that one in three people in the US experiences some sort of mental disorder, such as anxiety attacks or depression, during their lifetime and it seems that those incidents have been increasing in the last few decades. Is there a connection in the US between our increasingly obese population and the growth of mental disorders? Although there has not yet been a direct study measuring this correlation, there are studies indicating that exercise can reduce anxiety and depression.

According to a University of Georgia study, people who work out more than 30 minutes daily feel less anxiety than those who remain sedentary. Improvements also can be observed among people suffering from depression. Researchers at Southern Methodist University in Dallas also reported that 150 minutes per week of moderate exercise reduced depression levels.

Is one type of workout better than others? A long steady cardio workout is generally a good choice, since it can turn on the “feel-good” endorphin hormone. (Yes, endorphin concentration is highest after a 30-minute workout.) However, researchers have also found that yoga and t’ai chi are excellent forms of anxiety killers.

It is well known that the level of gamma-aminobutyric (GABA) in the brain is a strong indicator of depression or anxiety. Since regular yoga practitioners report low rates of depression, Boston University researchers compared GABA levels between those yoga practitioners and non-participants. They found GABA levels to be much higher among yoga practitioners and after only 12 weeks of practice.

T’ai chi is also traditionally known [throughout Asia] to reduce anxiety and depression, and to promote feelings of well-being. Although there have been modern scientific studies relating t’ai chi with psychological effects, none of these were conclusive.Recently, however, researchers at Tufts Medical center collected more than 40 related studies and compared the results to find that ¡t’ai chi does in fact appear to have positive psychological benefits.

The body and the mind are not separate entities and we need to take care of both. Isn’t it great to know that “physical” improvements can also improve our mental health?

Source:
The Effect of Exercise Training on Anxiety Symptoms Among Patients: A Systematic Review. Arch Intern Med, 2010; 170 (4): 321-331

Southern Methodist University (2010, April 6). Mental health providers should prescribe exercise more often for depression, anxiety, research suggests.

Anxiety, and Brain GABA Levels: A Randomized Controlled MRS Study. The Journal of Alternative and Complementary Medicine, 2010

Tai Chi on psychological well-being: systematic review and meta-analysis. BMC Complementary and Alternative Medicine, 2010; (in press)

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