Posted by Mr Beev on July 22, 2002, at 19:08:10
In reply to diet/exercise tips for anti-depressant users, posted by mscrane on July 22, 2002, at 10:29:39
Hello mscrane,
You are to be commended for your exercise regimen. It is never easy - at least for an amoeba like me - especially when depressed, but for most people it can only help, and sometimes quite a lot.
How long do you exercise per session? From what I have read, it is better to have more sessions per week of shorter duration than fewer sessions per week of longer duration; that 3x week is a minimum "maintenance" mode, but 4x or preferably 5x is better; that one must have *at least* 20 minutes sustained, uninterrupted, aerobic activity per session, though 30min would be better; that walking, while good, does not bring the benefits of say, swimming or bicycling; that for those just starting out, it can take two months before one starts feeling the benefits.
My diagnosis is quite similar to yours. During my first bout with depression, I took up jogging, with much wailing and gnashing of teeth. After two months, I started feeling the "endorphin rush". Now I jog every other day, for an average total of 20 miles per week, about 180 minutes of working out per week. To achieve "fitness" one is supposed to spend at least 150 minutes working out per week.
I think your strength training is a good idea, it's not something I have done much with so far. My physical medicine doctor, whom I greatly respect and who practices what she preaches, told me that the prioritization should be: first, flexibility (I think pilates would count here); second, sustained, aerobic exercise (let the sweat flow!); third, strength training.
I did one course of pilates which, aside from the first session, did little for me, but I can see how one might find it quite relaxing. After my first session, I felt as if a steel rod had been slipped down my spine - I could not slouch if I had wanted to! My back had not felt so good in years. But the effect soon wore off and I was unable to recapture the experience. Still, this experience has left me favourably inclined to pilates.
If you exercise a lot and sweat a lot, especially in a humid, hot environment, watch out for salt and (to a much lesser extent) potassium depletion. This can lead to hyponatremia (salt deficiency) which in turn can cause, among other things, mood imbalance - such as anxiety and depression. This has happened to me a number of times! I exercise out-of-doors in hot, humid weather and actually mix in extra salt with my sports drink after I run!
Best Regards,
Mr Beev
poster:Mr Beev
thread:26884
URL: http://www.dr-bob.org/babble/social/20020722/msgs/26913.html