this slide more to discuss about "reducing Anxiety & depression by exercise"

1. By
EFENDI…YUSRAN…RUSDI

2. ANXIETY DEPRESSION

3. More people are looking to exercise to promote
their psychological well-being
Many researchers, clinicians, and laypeople have
observed that physical activity enhances
feeling of well-being, in particular by
reducing anxiety and depression.
Landers,1999; Landers & Arent,2001 –
Exercise is related to decreases in anxiety
and depression as well as to increases in
feeling of general well-being

4. The mental health problems
anxiety depression
The effects of exercise on anxiety and depression can be classified as
acute chronic
Acute effects refer to immediate and possibly, but not necessarily,
temporary effects arising from a single bout of exercise
Long term or chronic effects of exercise has focused on
changes over time in both anxiety and depression.

5. EXERCISE IN THE REDUCTION OF
ANXIETY
Reductions in state
Exercise training is
Longer training anxiety and
particularly effective
programs are more depression after
for individuals who
effective than aerobic exercise
have elevated levels
shorter ones in may be achieved
of anxiety, but it
producing positive with exercise
reduces anxiety
changes in well- intensities between
even for people with
being 30%-70% of
low levels of anxiety
maximal heart rate

6. EXERCISE IN THE REDUCTION
OF ANXIETY
State anxiety Reductions in
returns to anxiety are not
All durations
pre-exercise Exercise is necessarily
of exercise
anxiety levels associated with tied to the
significantly
within 24 reductions in physiological
reduced
hours (maybe muscle tension gains resulting
anxiety
as quickly as from the
4-6 hours) exercise bout

7. EXERCISE IN THE REDUCTION
OF ANXIETY
The anxiety Aerobic exercise
reduction can produce
Anxiety reduction
following anxiety
after exercise
exercise occurs reductions similar
occurs for all
regardless of the in magnitude to
types of
intensity, those with other
participants
duration, or type commonly used
of exercise anxiety treatment

8. The positive effects are seen across age
groups, health status, race, socioeconomic
status, and gender
Exercise is as effective as psychotherapy in
reducing depression
Exercise produces larger antidepressant
effects when the training program is at least
9 weeks long
Both aerobic and anaerobic exercise are
associated with reductions in depression
Reductions in depression following exercise
do not depend on fitness levels.

9. • Mood can be MOOD
defined as a host
of transient,
fluctuating • is generally
affective states defined as a state
that can be of emotional or
positive or affective arousal
negative of varying,
impermanent
Berger, Pargman, &
duration
Weinberg, (2002)

10. • The existence of changes in
Biddle, (2000) positive mood states related to
exercise
• They are more likely to use exercise
Thayer, Newman, &
rather than other techniques to
McClain, (1994) energize themselves
• showed increases in positive mood
Hansen, Stevens,
states with as little as 10 minutes of
and Coast (2001) moderate exercise
Giacobbi, • Exercise improved positive mood
Hausenblas, & Frye, regardless of the number of negative
and positive events in a given day
(2005)

11. Rhythmic
abdominal
breathing Relative
absence of
Duration, interpersonal
intensity, competition
frequency
GUIDELINES FOR
USING EXERCISE TO
ENHANCE MOOD
enjoyment Closed and
predictable
Rhythmic and
activities
repetitive
movements

12. Exercise increases Exercise decreases
Academic performance Absenteeism at work
Assertiveness Alcohol abuse
Confidence Anger
Emotional stability Anxiety
Intellectual functioning Confusion
Memory Depression
Perception Headaches

13. PHYSIOLOGICAL PSYCHOLOGICAL
EXPLANATIONS EXPLANATIONS
 Increase in cerebral blood  Enhanced feeling of control
flow  Feeling of competency and
Changes in brain self-efficacy
neurotransmitters ( e.g.,  Positive social interactions
norepine phrine, endorphins,  Improved self-concept and
serotonin) self-esteem
Increase in maximal oxygen  Opportunities for fun and
consumption and delivery of enjoyment
oxygen to celebral tissues
Reductions in muscle
tension
Structural changes in the
brain

14.  Exercise Higher levels of self
confidence, greater feeling of control,
improved imagination, and a greater sense of
self-sufficiency.
 Regular exercise has been show to be related
to increased self-esteem.
 It is believed that changes in the body as a
result of physical fitness training can alter
one’s body image and thus enhance self
concept and self esteem.

15.  Hardiness personally style that enables
person to withstand or cope with stressful
situations.
 Have 3 traits :
◦ A sense of personal control over external events
◦ A sense of involvement, commitment and purpose in
daily life.
◦ The flexibility to adapt to unexpected changes by
perceiving them as challenges or opportunity for further
growth
Exercise can help protect against stress
related illness, especially for hardy people

16.  Motor development is important to the
development of inteligence in children
(Piaget, 1936)
 Chronic exercise, in comparison with acute
exercise, showed greater effects on cognitive
performance.
 Exercise programs conducted over longer
periods of time are associated with gains in
cognitive functioning.

17.  Fitness training had beneficial effects on the
cognitive functioning of older adults.
 Fitness training combined with strength and
flexibility had a greater positive effect on
cognition than fitness training with only an
aerobic component
 Exercise effects on cognition were largest when
exercise training exceeded 30 minutes per
session.
 Cardiovascular exercise appears to protect the
brain and help repair or restore the aged brain.

18.  Quality of life one’s behavioral functioning
ability, or being able to “do every stuff” and living
long enough to do it.
 Active individuals tend to be better health, report
more stamina, have more positive attitudes
toward work, and report a greater ability to cope
with stress and tension.
 Small increase in sleep.
 Greater life satisfaction.
 Exercise programs contribute to a person’s
quality of life by influencing affects, perceived
stress, physical health, and life satisfaction.

19.  Euphoria, spiritually, power, gracefulness,
effortless movement, a glimpse of perfection,
and spinning out.( Sach 1984 & Berger 1996 )
 euphoric sensation, usually UNEXPECTED, of
heightened wee-being, an appreciation of
nature, and the trancesdence of time and
space.

20.  Cant reliably predicted but is facilitated by
the presence of few distractions and cool,
calm weather with low humidity.
 Not concern with pace and time
 Endorphins were produced during running.
 Activated when people are involved in
romantic love or listening to music.
 The greater euphoria, the higher the levels of
endorphins found in the brain.

21.  To be a useful adjunct to traditional
psychotherapy, but does not replace therapy
especially in patients who have a clinical
disorder.
 Popular because they provide a natural,
practical, inexpensive, and time efficient
adjunct to traditional psychoterapies.
 SHOULD NOT USE for :
◦ Obese
◦ severe heart desease
◦ Those with high blood pressure that cannot be
controlled by medication