Keeping active, Depresja, Dokumenty

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Keeping active
fact sheet 8
Keeping active is a good way to help prevent or
manage mild to moderate depression and anxiety.
Getting started or motivated to exercise and staying
active can be dificult for people with depression.
WhY Is KeepInG actIVe
IMpORtant?
Keeping active can help a person stay
physically
it and
mentally
healthy. Research shows that keeping active can:
• helpliftmood
• helppeoplegetagoodnight’ssleep
• increaseenergylevels
• helpblocknegativethoughtsand/ordistractpeoplefrom
daily worries
• helppeoplefeellessaloneiftheyexerciseorsocialise
with others
• increasewell-being.
hOW DOes eXeRcIse help WIth
DepRessIOn?
There are many views as to how exercise helps people with
depression. Exercise may block negative thoughts or distract
people from daily worries. If a person exercises with others,
exercise may increase social contact.
Compared to people without depression, depressed people
generally have lower itness levels. Increased itness may lift mood.
KeepInG actIVe
Exercise may bring about changes in brain chemistry which
improve mood.
1
People with severe depression may ind it hard to do simple
things such as getting up and dressed in the morning. They may
also ind it dificult to become motivated or stick to a plan.
Is It effectIVe In helpInG
DepRessIOn?
Tips to get started
Start simple
It’simportanttoincreaseactivitylevelsgradually.Startby
planning simple daily activities such as shopping, driving,
gardening, writing letters or completing simple household
tasks.Completingtheseactivitiescanincreaseaperson’s
self-conidenceandbuildthemotivationneededtotakeon
more energetic activities.
A number of studies have found that exercise helps depression.
Jogging, weightlifting, walking, stationary cycling and resistance
training (pushing or pulling weights with arms and legs) have
all been found to be helpful in preventing or treating mild to
moderate depression. In older people, exercise has been found
to be as helpful as antidepressant medication or social contact
in treating depression.
1
The beneits that can be attained from exercise depend on
the amount of exercise that is undertaken. One study
2
has
reported that total energy expenditure is a key factor in the
remission of depression, leading the authors to recommend
that individuals should be encouraged to achieve at least the
minimum recommended levels of energy expenditure of 30
minutes or more of moderate intensity physical activity on most
and preferably all, days of the week.
3
Do what is enjoyable
People with depression often lose interest and pleasure in doing
things they once enjoyed. This loss of pleasure and enjoyment
in life can make symptoms worse. To reverse this negative
cycle, plan activities that are enjoyable, interesting, relaxing
or satisfying. These activities are important in overcoming
depression. At irst, they may not feel as enjoyable as before,
but with persistence, the pleasure should eventually return.
1 Jorm AF, Christensen H, Grifiths KM, Korten AE, Rodgers B.
Help for depression: What works (and what doesn’t).
Centre for Mental Health Research: Canberra, 2001.
2 Dunn AL, Trivedi MH, Kampert JB, et al. Exercise treatment for depression: eficacy and dose response.
AM J Prev Med.
Jan2005;28(1):1-8.
3 PateRR,PrattM,BlairSN,etal.Physicalactivityandpublichealth.ArecommendationfromtheCentresforDiseaseControlandPreventionandtheAmericanCollegeofSports
Medicine.
Jama.
Feb11995;273(5):402-407.
for more information
www.beyondblue.org.au
or
beyondblue
info line 1300 22 4636
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Keeping active
fact sheet 8
Include other people
Peoplewithdepressionoftendon’tfeellikesocialisingwith
others. However, spending time alone can make a person feel
cutofffromtheworld,makingithardertorecover.That’swhy
it’simportanttoparticipateinactivitieswithfamilymembersand
closefriends–andtoacceptsocialinvitations,eventhoughit’s
the last thing the person may want to do. Keeping connected
withpeoplehelpsincreaselevelsofwell-being,conidenceand
opportunities to participate in physical activities.
Ideas for activities to include in a personal schedule:
Keep it
• Goforawalk
• Rideabike
• Dosomegardening
• Gobushwalking
• Gotothegym
• Goswimming
Make a plan
Planning a routine can help people to become more active.
Make sure some form of exercise is scheduled each day. Try
to stick to the plan as closely as possible, but be lexible. If an
activity runs over time or cannot be completed, shorten or skip
it and move onto the next one at the appointed time.
Entertain yourself
• Readanewspaper/book/magazine
• Writealetter/email
• Surftheinternet
• Playasolocardgame
• Doacrosswordorsudoku
Morning
Afternoon
Evening
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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for more information
www.beyondblue.org.au
or
beyondblue
info line 1300 22 4636
Socialise
• Inviteafriendaroundforcoffee
• Organiseavideoevening
• Visitaneighbour
• Phoneafriendforachat
• Takechildrenand/orpetstotheplaygroundorpark
Exercise Physiologists
Exercise physiologists are health professionals who have
graduated from a certiied university course in exercise
science and provide services relating to health, itness and
exercise. People who have ongoing health conditions are
now able to access services from exercise physiologists at
subsidised rates through Medicare. For more information visit
www.medicareaustralia.gov.au
Pamper yourself
• Haveabubblebath
• Buysomelowers
• Lieonthebeachandreadabook
Council Recreation Centres
Many councils offer free or cheap sport and recreation facilities
such as swimming pools, walking circuits, tennis courts and
skatingramps.Checkwiththelocalcounciltoseewhat’s
available in the area.
Around the house
• Cooksomethingnew
• Listentomusic/radio
• Dosomegardening
• Playinthebackyardwithchildrenorpets
Gymnasiums/Sports Clubs
Likerecreationcentres,gymsdon’tallhavethesamefacilities,
but most offer a range of classes including aerobics and Pilates,
haveequipmentsuchasrowingandwalkingmachinesand
many have swimming pools. Gyms often have instructors who
can develop personal itness plans and help with the motivation
needed to stick with it!
Away from home
• Visitafriendorfamilymember
• Joinaclub
• Gotoamarket
• Visitamuseum
• Visitanartgallery
• Visitthelibrary
• Gotoamovie.
Community Centres/Neighbourhood Houses
Community centres or neighbourhood houses host a variety
of groups which focus on staying active and have affordable
membership fees. These may include aerobics, yoga, tai chi,
dancing and walking groups. For information on how to ind
community centres or neighbourhood houses, contact the
local council or mental health information or awareness agency.
Opposite is a blank table for you to practise scheduling
your activities.
WhO can help WIth actIVItY
plans?
Whiletherearemanythingsthatcanbedonetohelppeople
become active, some people may need help to get moving and
stay on track. There are many organisations and people in the
community who can help.
General Practitioner
A doctor who is a General Practitioner (GP) will be able to
provide advice and information about depression and exercise.
He/shewillalsobeabletogivereferralstoaqualiiedexercise
physiologist, covered under Medicare.
for more information
www.beyondblue.org.au
or
beyondblue
info line 1300 22 4636
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Keeping active
fact sheet 8
MORe InfORMatIOn
thInGs tO ReMeMBeR
beyondblue: the national depression initiative
www.beyondblue.org.au
Information on depression, anxiety and related alcohol and drug
problems, available treatments and where to get help
• Depressionandanxietyaremanageable.Withthe
right treatment most people recover from depression
and/oranxiety.
• Keepingactivecanhelpmanageorpreventmildto
moderate depression.
• Therearemanythingsapersoncandotokeepactive,
at little or no cost.
• Helpandinformationisavailableforpeoplewith
depression who want to keep active.
• Uptoivevisitstoanexercisephysiologistarenowcovered
under Medicare if the person has a referral from a GP.
beyondblue
info line 1300 22 4636
Information on depression, anxiety and related drug and alcohol
problems, available treatments and referral only (local call)
www.youthbeyondblue.com
beyondblue’s
website for young people – information on
depression and how to help a friend
Go For Your Life
www.goforyourlife.vic.gov.au
Information on how to become active and stay healthy
Australian Association of Exercise Sports Science
www.aaess.com.au
Information on exercise physiologist services and how to ind an
exercise physiologist
SANE Australia
1800 18 72 63 or www.sane.org
Information and referral on a range of mental health issues,
including living healthily
Kinect Australia
www.vicit.com.au
Information on itness
©
beyondblue: the national depression initiative
, 2009.
POBox6100,HawthornWestVIC3122
T: (03) 9810 6100
beyondblue
info line 1300 22 4636
F: (03) 9810 6111
E: bb@beyondblue.org.au
W:www.beyondblue.org.au
06/09
4 of 4
for more information
www.beyondblue.org.au
or
beyondblue
info line 1300 22 4636
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