U3037463

Depression & Green Exercise

What is Depression & What are the Symptoms?

Depression is a mental illness, where the sufferer experiences intense feelings of misery over an extended period of time. Symptoms include: a dysphoric mood, changes in appetite and sleeping patterns, changes in motor activity, feelings of guilt and worthlessness, diminished ability to concentrate and suicidal thoughts ^[8]

Causes

Causes of depression can be biological, psychodynamic, behavioural and/or cognitive ^[8]

What is Green Exercise?

Green exercise is exercising outdoors while at the same time being exposed directly to nature. It can be anything from exercising in the backyard, at a park, to walking trails or anywhere in open space, as long as it’s not indoors! ^{[1, 2]}

How it Helps in Treating Depression ^{[1, 2, 7]}

• Improves physical health, self-esteem and mood
• Helps you sleep better (fresh air workouts help some people sleep deeper)
• Can strengthen the immune system by increasing the number of cells that act to fight cancer
• Helps to reduce stress levels
• Exercising in nature makes participants less depressed, angry, tense and confused
• People who exercise in areas with is water present, such as lakes or rivers, show the biggest improvements in mental health
• Promotes concentration and clear thinking

Benefits

• It’s free! No need to pay gym membership
• No waiting for gym equipment/machines, and no pressure to hurry up
• Not limited by gym opening hours
• Less likely to become bored than those who train in the gym ^[2]
• Exercise any time

Comorbidities

Other behaviours such as smoking, over-eating and high alcohol consumption are coping mechanisms for depression sufferers. Depression is also known to be a major risk factor for other chronic diseases such as asthma, arthritis, diabetes, stroke and heart disease.^[3]

Costs and Occurrence

In 2001, 121 million people were estimated to have depression worldwide ^[4]

• Depression imposes a significant burden on patient and family well-being, health-care costs and loss of productivity ^[5].
• By 2020, the World Health Organization estimates that depression and depression related illnesses will become the greatest source of ill health ^[3]

Recommendations for Implementing Green Exercise into my Lifestyle

• Exercise in nature-it can be as simple as going for a walk around a lake/along a river, or doing yoga in the park
• Low intensity exercise is recommended over high or moderate intensity exercise as low intensity has a tendency to keep participants exercising outdoors longer ^[6]

Where can I go to Get More Information?

• World Health Organisation http://www.who.int/mental_health/management/depression/definition/en/
• Black Dog Institute http://www.blackdoginstitute.org.au/public/depression/treatments/index.cfm
• Reach Out http://au.reachout.com/find/articles/depression-management-and-treatment-options
• Green Exercise-Nature Based Treatment Options http://www.greenexercise.org/Nature_Interventions.html

Sources

1. International Council on Active Aging Research, 2010, ‘Research in the News’, Journal on Active Aging, vol. 9, no 4, pp. 22-26

2. Parachin, V., 2011, ‘Green Exercise’, American Fitness, vol. 29, no 5, pp. 44-45

3. Pretty, J., Peacock, J., Sellens, M., & Griffin, M., 2005, ‘The mental and physical health outcomes of green exercise’, International Journal of Environmental Health Research, vol. 15, no 5, pp. 319-337

4. Mauskopf, J.A., Simon, G.E., Kalsekar, A., Nimsch, C., Dunayevich, E., & Cameron, A., 2009, ‘Nonresponse, partial response, and failure to achieve remission: a humanistic and cost burden in major depressive disorder’, Depression & Anxiety, vol. 26, pp. 83-97

5. Domino, M.E., Burns, B.J., Mario, J., Reinecke, M.A., Vitiello, B., Weller, E.B., Kratochvil, C.J., May, D.E., Feny, N.C., Robins, M., Hallin, M.J., Silva, S.G., & March, J.S., 2009, ‘Service use and costs of care for depressed adolescents: Who uses and who pays?’, Journal of Clinical Child & Adolescent Psychology, vol. 36, no 6, pp. 826-836

6. Barton. J., & Pretty, J., 2010, ‘What is the best dose of nature and green exercise for improving mental health? A multi-study analysis’, Environmental Science & Technology, vol. 44. no 10, pp. 3947-3955

7. Archer, S., 2007, ‘Body-mind benefits of green exercise’, IDEA Fitness Journal, vol. 4, no 9, pp. 97

8. Beck, A.T., & Alford, B.A., 2009, ‘Depression: Causes and treatments’, 2nd edition, University of Pennsylvania Press, Philadelphia