Is Exercise As Effective For Relieving Depression As Therapy and Medication?

Depression affects over 340 million people across the globe and here in the United States it is estimated that about 16% percent of the population will suffer from a major depressive disorder (MDD) during the course of their lives,  with women being almost twice as likely than their male counterparts to develop a disorder. ^1,2 With all the emphasis with regards to health care on obesity related illnesses it is often overlooked that depression is on track to become the second largest contributor to the global burden of disease by the year 2020.³ We know that physical inactivity increases the likelihood and duration of depression and that physical activity, whether it be work related, exercise or recreation significantly reduces the risk of developing a depressive disorder. This holds true across the board for people of all races and socio-ecomomic levels, but for those adverse to conventional therapeutic interventions, the question remains, can exercise be as effective as conventional therapy and medication in relieving depression?

Studies Find That Exercise Is A Strong Preventative Against Depression

In 2001 the British Medical Journal did a review of the antidepressant effects of exercise treatments. After looking at a total of fourteen randomized controlled trials they found that the positive effects of exercise treatment for depression when compared to no treatment at all was statistically significant. There were major reductions in depression ratings among those engaged in exercise programs as opposed to those who were inactive. There was some debate over the validity of this review as some of the participants in the studies may have had subclinical mood problems rather than fully diagnosed major depressive disorders. That being said the idea that exercise treatment is more effective than no treatment at all is supported by at least two other systematic reviews^{4, 5,6} and most of the systematic reviews find as well that ‘the antidepressant effect size of exercise can be comparable to that of psychotherapy and to that of pharmacotherapy.’ ^{7, 6, 8, 9}

The Anti-Depressant Effects Of Exercise May Be Comparable To Drug & Therapy Interventions

Does this mean that you should focus solely on exercise as a way to relieving depressive symptoms? Not at all, as there is a saying that in a battle one should always go down fighting with all swords drawn from their scabbards and the same applies to clinical depression. Given the effects of exercise on mood elevation, the combined use of therapy and drug interventions might result in faster onset of antidepressant action, so drug and therapy should not be instantly ruled out.10 More trials are needed before exercise can be recommended clinically as a prescription for dealing with depression, but if exercise could act as an immediate salve to the symptoms of depression given that antidepressant medications and therapy all take weeks to months before clinical improvements can be seen whereas the positive effects of exercise occur much faster. Most importantly, the use of exercise protocols are safe and do not interact negatively in any way with other drugs or therapeutic treatments.

Some experts argue that adherence to a standardized exercise program is the number one reason for failure among the general population and that it would be far more difficult for a severely depressed individual to find the motivation to exercise on a regular basis, but given the promising fairly recent results of brief high intensity weight training programs on relieving depressive symptoms¹¹ it might indeed be viable if the duration is considerably short especially as adherence to regularly taking anti-depressant drugs is equally a problem among individuals with depression. At the end of the day what these findings really highlight is that exercise and physical activity have a major role to play in our overall mental health and that more research should be done into its potential use as a clinical anti-depression prescription. In coming articles we will explore the relevance of short high intensity training on depression and how it might make getting the anti-depressive benefits of exercise far more attainable to those that find it hard to stick with an exercise program to being with.

References:

1.         Greden JF. The burden of recurrent depression: causes, consequences and future prospects
2.         Kessler RC, Berglund P, Demier O, et al. The epidemiology of major depressive disorder; results from the National Comorbidity Survey Replication- JAMA 2003
3.         Lopez AD, Murray CC. The global burden of disease, 1990-2020. Nat Med 1988
4.         Craft LL, Landers DM. The effect of exercise on clinical depression and depression resulting from mental illness: a meta analysis. J Sport Exerc Psychol 1998.
5.         Stathopoulou G, Powers MB, Berry AC, et al. Exercise interventions for mental health; a quantitative and qualitative review. Clin Psychol Sci Pract 2006.
6.         North TC, McCullagh P, Tran ZV. Effect of exercise on depression. Exerc Sport Sci Rev 1990.
7.         Lawlor DA, Hopker SW. The effectiveness of exercise as an intervention in the management of depression; systematic review and meta-regression analysis of randomized controlled trials. Br Med J 2001.
8.        Martinsen EW. Physical activity and depression: clinical experience. ACTA Psychiatr Scand Suppl 1994.
9.         Blumenthal JA, Babyak MA, Moore KA, et al. Effects of exercise training on older patients with major depression. Arch Intern Med 1999
10.      Marije R, Collins K, Fitterling H. Physical exercise and depression. Mount Sinai School Of Medicine NY
11.      Singh, N, Stavrinos, TM, Scarbek Y, et al. A randomized controlled trial of high versus low intensity weight training versus general practitioner care for clinical depression in older adults. Journal of Gerontology 2005

Kevin Richardson is the creator of Naturally Intense High Intensity Training 10 Minute Workouts™ and one of the most sought after personal trainers in New York City. Get a copy of his free weight loss ebook here.

Bodybuilding As A Spiritual Path

Sometimes truth contains apparent contradictions. Contradictions that come as a result of the intellect struggling to comprehend that which is beyond intellectual comprehension. Such truths speak to what lies well beyond the façade of ego and instead communicates directly with what we often term as the spirit within us. This spiritual side of ourselves is timeless and ever present, unaffected by the viscitudes of life and simply is. It is a side that so many choose to ignore but one that so many struggle to comprehend. Time has taught us that the physical can be a gateway towards the spiritual. By training the body we refine the spirit. By taking our physical self to an extreme place where intellect ceases to have meaning and our mental and physical selves unite in the completion of intense activity those able to endure will inevitably find themselves in a quiet place where another side can be glimpsed.

A silent side. A part of us that is powerful beyond all imagination, and a side of ourselves where all things are possible, and all hardships can be endured and overcome. Bodybuilding, on the surface, seems to relate almost exclusively with the physical. The body is developed through years of toil, struggle and self sacrifice  into a work of umistakable art. Sadly, today it remains largely a superficial pursuit where the emphasis is so much on the end that the means falls by the wayside. Drugs take away the almost Sishyean task of brutally hard training and rewards the user with instant gratification. The struggle then becomes a destructive one as one must risk more and suffer more to reach the higher levels as progress is determined not by the steadfastness of years but with the abilty to procure and survive overwhelming amounts of drugs. Even in the natural bodybuilding circle for most the culmination of the body as a true work of art is reserved for only specific times of the year, and in a competitive arena. While there may be no drugs involved the onus is on winning a competition and often health is compromised in other ways to help make this possible. After the period of competition for many caring for the body tends to wane falls until another season draws near.

 The ‘Ura’ and the ‘Omote’ The Inner and Outer Aspects

In this modality, it is a limited pursuit, and one that the general public finds difficult to understand, much less to emulate, but it can be more. So much more, if we only let it. In the Japanese martial tradition that I teach and follow there is the concept of ‘omote’ and ‘ura’. ‘Omote’ refers to that which is on the outside, the superficial, while ‘ura’ refers to that which lies within, largely hidden from cursory observation. They are two sides that mirror each other but together constitute a whole. All practice begins with the outer manifestations- but for there to be true mastery there must be a movement away from that which lies at the surface and an internalization of the very practice itself. In all disciplines this comes only from years of focused study and toil. Few seek that which lies underneath the impressive veneer of bulging muscle and fat stripped sinew, but those that do find a path, a way of life, that develops more than biceps, rather one that nourishes both the physical and the spiritual.

 To Truly Find The Path One Has To Step Away From The Superficial

The contradiction: In order to truly experience bodybuilding as a path, one must first make the difficult resolution to step away from the superficial. In bodybuilding it means no longer looking at the outer self as a gauge of progress. Contradictory, yes, but it is the first and perhaps the only path towards making the endeavor a sacred and lifelong internal process, as opposed to a fleeting and shallow pursuit. I remember well in my early years of training, jumping on the scale every day, measuring my arms at every opportunity and spending countless hours in front of any mirror or any reflective surface that I could find, all in the pursuit of some tangible manifestation of progress. Like so many others, I looked at every turn for a sign- something that would validate my pain, suffering and sacrifice. It is hard to put into words the struggle that it was for me to train so hard and see so little in the way of a return. The return of course was by no means little, but to a teenager bent on acheiving his goal the slowness of the process was as agonizing as the training. As the years went by, this ‘need’ for some form of validation was satisfied by contests and photo shoots, and the acclaim that it brought from my peers. Nevertheless, it though it remained a constant part of my daily routine, it was only after I made the decision to stay on my diet as a way of life bent on caring for myself as an individual, did I suddenly make the difficult step of abandoning the mirror.

As hard as it was, it was a necessity. The training, the discipline and most importantly, the joy and vitality of the experience became something far more rewarding than any trophy or screaming crowd could equal. In the gym, I would wear clothes that allowed me to see and connect with the outer aspects of my pursuit, but other than these brief times, the way I looked was of little concern to me. the focus falling now on the training. The irony of it, and herein the contradiction, is that I look better than I ever did, and I have continued to improve far more than I ever believed possible. All without the aid of any supplement, drug or crutch of any kind. The training became and is more. If we stop and find a way to quiet the noise within that we so often use to define ourselves, we feel ourselves almost in the presence of something else that resides within each of us. It is this self, ever tranquil and always at peace that adds the final dimension to the beings that we truly are.

 Using The Pain Of Training To Form A Union Of Body And Spirit

Within the context of my training regime and philosophy, the body is carried to the point of complete and utter failure much like the practice of shugyo performed by the ascetics of my martial tradition. The weights becoming such an impossible and unbearable load that every fiber of your being screams to drop and be free of. Yet it is there, at the very borders of endurance that we learn that we can strive to do more. To go past the physical, and to do so requires an effort born of something else- something that lives well beyond the self imposed realms of pain and impossibility. Finding it, finding that place within, we achieve what appears to be almost superhuman, going far beyond our limits and into a place of infinite possibility and potential. It is this knowledge and mastery of self in all its forms that brings about true strength, a strength that is intrinsic and inseparable from who we are, and not an artificial one that is born of chemicals, pills and powders and thus virtually unknown by our spirit.

It is a strength that allows us to endure. A spiritual strength. One that carries over to every facet of our individual lives. A strength that has helped me accept that which is difficult in life, both emotionally and physically. A strength that springs from our own indomitable spirits, a force that recognizes, knows and accepts suffering as an inevitable part of life, and stands unaffected by it. This is a way of health, of compassion, caring and self development. True, you are rewarded with a strong and well toned physique and a vitality that can be defined only through experience, but throughout it all, the body in all its forms is respected and lovingly provided for. Diet, a term that before would invoke an idea of negativity, takes on an almost sacred air, becomes more and more an important part of the path. Thus, eating only that which is natural and wholesome and never even stopping to consider indulging in that which is harmful for our bodies becomes an effortless exercise.

 Fasting As A Way Of Life

Fasting, an integral part of so many religious and spiritual practices is defined as the abstinence from food or drink in some form, with the idea of bringing the flesh closer to the spirit. While fasting is a temporary undertaking, within a religious context, this practice creates a fast that lasts for the duration of one’s very life. Abstaining from all that is potentially harmful creates a bond of respect to the physical body itself- one that will not be broken for any social tradition or custom, while also serving to build an unparalleled inner strength and a connection as well to all things spiritual. This abstinence and care in eating makes our most basic function- the consumption of food and water, an essential part of an even greater spiritual and physical pursuit.

Time, however, is the fire that allows all these elements to simmer together and stew into a perfect whole, and it should never be expected that such integration of body and spirit be realized instantaneously. For me it came after the toil of almost a decade and a half, but it is a struggle that bore great fruit, and a struggle where every fall brought me closer to a realization of something unimaginably rewarding. The reward that such a focus on the physical and the spiritual and the integration of every basic activity towards the realization of a higher plane is not only limited to the individual practicing it. Others see and are inspired themselves to strive towards the realization of their goals, and the creation of their own paths, founded as well on the idea bettering their overall health and fitness.

Those that find their way towards this path can know that as time draws on that we will always have the vitality and strength of good health and an inner musculature that will never be eroded by the ravages of time. We can have the clarity to know that all that we envision is indeed possible, but most of all, such a practice makes apparent that which lies beyond the material. A connection that manifests itself as well as a need, and a sincere desire to do all that we can to help others. A contradiction, once again in that the way of focusing on the self, ultimately becomes a portal towards helping and caring for others.

To truly focus on the inside, leads always once again the outside, but in a much more meaningful and fulfilling way. Thank you for reading.

Kevin Richardson is a lifetime natural bodybuilder, author, personal trainer and the founder of the Naturally Intense System of Diet & Exercise. Learn more about Kevin’s high intensity 10 minute workouts at his website at www.naturallyintense.net

Do Muscles Really Make Men More Attractive To Women?

Do muscles really make you more attractive?

From movies to advertisements in today’s modern media, the ideal man is almost always well built. Stars like Arnold Schwarzenegger and Sylvester Stallone still stand out decades after the zenith of their movie careers as the epitome of masculinity, prompting millions of men to start lifting weights and in many instances drive them to extremes such as using anabolic steroids to achieve their goals. Media hype aside however, is there any real proof that having a well muscled physique makes you more attractive to the opposite sex? Interestingly enough, there actually are scientific studies out there that answer that question, though the answers might surprise you.

Our Built In Body Image Bias

As early as when they are in kindergarten, children appear to prefer males with more muscular builds over those that are naturally on the heavier side (endomorphs) or those with inherently lean and thin physiques (ectomorphs).1 Young children in general have a slight aversion towards a people that are heavyset (sorry, Santa Claus) and in one study children aged  10 to 11 years old related muscular mesomorphs as “all things good”, while attributing less favorable descriptions to ectomorphs and endomorphic body types.

Prejudices Against The Obese

Fatter children generally have a negative perception of themselves , which can lead to  a generalized negative self image.2 Negative reactions to overweight individuals are an undeniable fact of modern Western life. People that are obese are often discriminated against in obtaining life insurance, getting jobs, and gaining entrance to college education.3. As much as we might try to ignore it, such discrimination, while not coming from a place of malice or predjudice, still does create serious and almost insitutionalized problems for many. A study of 10,000 people aged 16 to 24 that spanned a seven year period found that being obese meant you were less likely to marry, more likely to have a lower income, and more likely to receive less schooling as well.4 People in this society also perceive the inability to lose weight as a character flaw, which is ironic  given that obesity is a rapidly spreading epidemic that affects almost percent of the population and that 63% of the American population is overweight and almost one third of them can be categorized as being obese.5

The Muscle Man As An Ideal Mate

Well it depends on who you are asking. Researchers found that women who saw themselves as conservative and feminine tended to favor ‘muscle men’ while more ‘liberated’ women leaned more towards thinner and more linear bodies. What was also observed was that  big women preferred big men. As interesting as these findings might be in terms of women’s ideal mate choice all these factors fall aside when researchers observed their actual choice of mate. Overwhelmingly bodies of research have shown that the best clue to a women’s favorite male physique is the type of physique belonging to the man who is ‘the most important to her at that time in her life.’6  The fact that women prefer the physique of the man that is currently important to them suggests that partners are selected for many reasons besides physical attractiveness, and that people can favor an ideal body type but still not be happy with someone that fits that ideal.

Now there are groups of women that find muscular men incredibly attractive and some go so far as to only date men that are well muscled, however they are small in number relative to the size of the female human population. I myself started out at 125 lbs and did indeed see a tremendous difference in the way I was treated by the opposite sex as I slowly transformed into a 225 lb natural bodybuilder. It was truly an interesting experience to say the least, and I do think muscles do give you the potential of a good first impression- but after that it character, personality and a host of other factors will determine one’s eligibility. It might sound strange coming from me, but I do think that men, just like their female counterparts should focus more on being themselves rather than living up to media driven ideals. The desire for a well developed body should spring from a genuine wish for self improvement and overall health, and certainly not only as a way to pick up  women. Besides, as the studies show, muscles aren’t always everything. 

References

1. Johnson & Staffieri, 1971; Learner & Gellert, 1969, Learner & Korn, 1972; Learner & Schroder1971; Staffieri, 1972.
2. Portnoy, 1993
3. Channing and Mayer, 1966
4. Gortmaker et al., 1993
5. The National Center for Health statistics
6. Beck, Ward-Hull, &McLear, 1976; Lavrakas, 1975; Pertschulk, Trisdorfer, & Allison, 1994; Wiggins & Wiggins, 1969.

Kevin Richardson is one of NYC’s most sought after personal fitness trainers, a lifetime bodybuilding champion, renowned health and fitness writer as well as the founder of the Naturallly Intense System of Diet  & Exercise. Learn more about Kevin’s unique and holistic system of body transformation at www.naturalllyintense.net

When the body changes, the mind will change, there are all connected, right?

Warmest regards,

Kevin Richardson

Founder, Naturally Intense System of Diet & Exercise™

Naturally Intense Personal Training NYC

www.naturallyintense.net