From Deep Depression to a World Record: A Story of True Inspiration
If you’re like me, you want information from credible sources like scientific research. However, as nerdy as I am about research, I can’t remember a time that I’ve read a scientific paper that actually moved me to tears. It’s when science and real life examples interact that truly inspires a heart felt response deep in my spirit. The remarkable story of Ernestine Sheperd, the oldest body builder in the world, shares her exercise story and how it lifted her from severe anxiety and deep depression to sound health, energy, and an inspiration to her community.
CLICK HERE to view the Remarkable Story of Ernestine Shepherd
“Five days a week of running and walking and my depression and anxiety attacks are gone,” said Ernestine. While she does look fantastic, not once in her interview did she even hint at exercising for weight loss and weight maintenance. Instead, she reports that she exercises for her health, because she feels a sense of life and vitality, and because she can help others in their health and exercise goals as well. “Not everybody wants to be a body builder, not everybody wants to be a runner. But I say to my senior ladies and men, age is nothing but a number. You can get fit,” Ernestine encourages.Â
“Five days a week of running and walking and
my depression and anxiety attacks are gone.”
What does the research say?
Ernestine’s testimony is also inline with exercise and depression research. A review of randomized controlled trials by Bridle and colleagues of exercise for treatment of depression in older adults showed that prescribing structured exercise tailored to individual ability will reduce depression severity.Â
This is great news, considering typical treatment of depression includes pharmacological drugs which are generally associated with a range of unpleasant side effects that vary from person to person. Some of the side effects of depression medication include:
    ⢠increased sweating
    ⢠increased blood pressure
    ⢠heart palpitations
    ⢠dry mouth
    ⢠constipation
    ⢠nausea
    ⢠dizziness
    ⢠restlessness
    ⢠headache
    ⢠insomnia and drowsiness
    ⢠sexual problems
    ⢠agitationsÂ
When comparing exercise to pharmaceuticals in treatment of depression, research shows exercise to be just as effective as drug treatment. However, exercise has no side effects.
As an Exercise Psychologist, I will acknowledge my bias toward exercise as a preferred treatment, especially when severe side effects are the alternative with pharmaceutical treatments. But remember that when I advocate for exercise as a treatment for depression …
I don’t get any commissions when you go on your walk.Â
How to Design a Research-Based Exercise Program
The results of the current exercise-depression research suggest a regular exercise regimen that is appropriate for a person’s current fitness ability is effective for reducing depression and increasing positive emotions. The following are programming considerations to help individualize your exercise regimen:
1.Choose exercise modes that you enjoy. Walking, running, biking, swimming, dancing, weightlifting, are only a few examples of popular modes of exercise.
2.Choose intensities that you enjoy. If you are a beginner, start with a low-moderate intensity when exercising and increase the intensity as you prefer. Remember, from an adherence perspective, its important to enjoy exercise. So, choose an intensity that will keep you wanting to come back for more.
3. Choose a duration that is appropriate for you. If you are a beginner, you might start with walking 10 minutes a day and increase the duration by a few minutes each week while you work up to 30 minutes per day.
Conclusions
Exercise has both acute and chronic effects on how we feel. Specifically, we feel good after we exercise from a daily perspective and people who exercise habitually report that they feel consistently better when compared to those who do not exercise. Therefore, let’s tap into the power of movement in our mental health and general well being. Â
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