Len Kravitz, Ph.D. reviewed a study completed by:
Scully, D., Kremer, J., Meade, M.M., Graham, R., Dudgeon, K. 1998. Physical exercise and psychological well-being: a critical review. It was published in the British Journal of Sports Medicine, 32, 111-120.
There is a growing body of knowledge that shows that physical activity also improves psychological well-being. The authors of this article studied the effects of physical activity on many mental health variables. These included depression, anxiety, stress, mood state, and self-esteem. It is important to note that much of this research studies the associations that exist between exercise and mental health.
Exercise and Depression
It is clear that people with clinical depression tend to be less active than healthy average adults. From a general health perspective, physical activity should be encouraged if a person is suffering from clinical depression. It is interesting to note that aerobic and anaerobic activity seem to be equally effective in producing antidepressive effects. Patients (with diagnosed depression) describe exercise as “the most important element in comprehensive treatment programmes for depression.”
It appears that acute (single sessions) as well as continuous exercise training programs have a positive effect on those with clinical depression. The research reveals that the greatest antidepressive effects seem to occur after 17 weeks of work, although observable effects begin from 4 weeks onward. In addition, the effects of exercise on depression seem equivalent with both genders and uninhibited by age or health status.
Exercise and Anxiety
The results of over 30 published papers substantiate an indisputable link with exercise (acute and chronic) and the reduction of anxiety. Most of the research on physical activity and anxiety has been of an aerobic nature. The few studies with resistance training and flexibility have actually shown a slight increase in anxiety, but more research in this area is warranted. In regards to the actual aerobic prescription, there appears to be much debate as to whether low-intensity (40-50% maximum heart rate [MHR]), moderate intensity (50-60% MHR), or high intensity (70-75% MHR) is most beneficial. The best compromise from the research suggests that the intensity be set at an adjustable level agreed upon by the individual in consultation with a physician (or health practitioner). It appears that even short bursts of 5 minutes of aerobic movements will stimulate antianxiety effects. The research also indicates that those individuals training for periods of 10 to 15 weeks will receive the greatest beneficial effects.
Exercise and Stress
Published investigations conclude that exercise can help individuals manage stress much more effectively. It appears that the mode of exercise that most effectuates stress reduction is aerobic. Some research is starting to hint that the more aerobically fit an individual is, the better they manage stress. This research is preliminary at this time, although quite fascinating. Studies describe the role of it as a preventative intervention in managing stress as opposed to a corrective intervention.
Exercise and Mood State
It appears that aerobic and anaerobic physical activity can positively help effect different mood states. This includes tension, fatigue and anger in normal and clinical populations. Mood state is affected by psychosocial, psychophysiological, and pharmacological factors that make explaining the exercise-induced mechanism quite difficult.
Exercise and Self Esteem
As with the other psychological health variables, it also has a positive connection in improving self-esteem. This link also appears to be stronger with those who have lower self-esteem. At this time, it appears that aerobic exercise may have a more pronounced effect, perhaps because there is so little research available with resistance training and self-esteem. However, self-esteem is quite complex and studies suggest that certain subcomponents exist such as perceived sport competence, physical condition, attractive body, and strength, which may differ within a person. In other words, a person may highly value their physical condition and yet have a negative evaluation of their body.
From this brief review, it is clear that personal trainers and health/fitness professionals may exclaim the many psychological benefits of exercise, in addition to the physiological assets.
References
The complete article can be found at:
http://www.unm.edu/~lkravitz/Article%20folder/exandpsychological2.html