TOP STORY>>Fighting depression with sweat and community

By Jeff Vaughn
19th Aerospace Medicine Squadron

What if I told you a very effective treatment for depressive symptoms in many people might be a pair of running shoes, some dumbbells, and a group of friends? You would probably say you’re just one of those happy fitness people with no problems who thinks a good run, weight training and a party solves everything. Surprisingly, recently published, peer-reviewed research supports aerobic and resistance training as well as community involvement as an effective treatment for depression in many patients.

The Boston University School of Medicine reviewed multiple studies in which aerobic exercises were used as an effective method to improve depression symptoms. The scientists utilized walking, running and biking in their research. They experimented with different frequencies ranging from three to five days per week as well as durations ranging from 20-40 minutes per session. All protocols demonstrated favorable and significant results.

While most research has concentrated on aerobic exercise, strength training was also found to reduce depression symptom scores. Resistance training three to five days per week seemed to be just as effective as aerobic training, and it may be the exercise of choice for people who do not enjoy aerobic activity.

Adopting exercise habits for life is important for alleviating depression symptoms long term.

A study out of the Archives of Internal Medicine reported that individuals who exercised regularly for 10 or more months had significantly lower rates of depression than those who were prescribed anti-depressants and those who utilized exercise and anti-depressants.

The British Journal of Psychiatry reported that poor cardiovascular fitness scores at age 18 were positively correlated with depression as an adult. Not only does fitness treat depression symptoms, but it also may prevent these symptoms as well.

In addition to fitness, the Comprehensive Airman Fitness social domain principles also aid in depression recovery and decrease depression symptoms.

Researchers from the Uni-versity of Michigan’s Department of Epidemiology found that a lack of social connection could be a greater detriment to health than obesity and smoking.

People who had a poor social connection are at increased risk for anxiety, depression and suicide. Researchers from the University of Queensland found that depressed patients who joined groups and found a personal identification with that group recovered from depression.

While mental health pro-fessionals from the 19th Medical Group and TRICARE Network may be required to treat depression in some cases, a significant amount of scientific literature supports the role of fitness activities and social interactions in alleviating depression symptoms. The Health and Wellness Center provides Vital 90, a popular fitness venue, which delivers a daily dose of exercise and a place to belong. It’s a win/win for individuals fighting depression and those recovering from depression. And, as a bonus, participants improve their overall fitness and health!

If you’re interested in giving it a try, contact the HAWC at (501) 987-7288 for class times and locations.