A recent review about the relationship between exercise and mental health in the elderly discussed the results of clinical research and biological explanations for the effects of exercise on mental health. Exercise is studied in the elderly in depression, Alzheimer’s disease and Parkinson’s disease.
We’ve discussed the topic of exercise and depression before on this blog. The conclusion was that exercise is more effective than no treatment and that for mild to moderate depression it is efficacious and for severe depression it should be added to other treatments in the treatment program. In this more recent review on exercise and mental health the focus is on the elderly. Data on elderly patients are scarcer. Nevertheless investigations have shown that aerobic exercise at an intensity consistent with public health recommendations can be regarded as an effective treatment of mild and moderate depression. There is some evidence for a possible dose-response effect of exrcise on depression. Treatment not prevention? Indeed, this topic has not yet been extensively studied in the elderly yet.
What does that mean: aerobic exercise at an intensity consistent with public health recommendations?
Basic recommendations from the The American College of Sports Medicine (ACSM) and the American Heart Association (AHA).
- Do moderately intense aerobic exercise 30 minutes a day, five days a week
- Or Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week
- And Do eight to 10 strength-training exercises, 10-15 repetitions of each exercise twice to three times per week
- And If you are at risk of falling, perform balance exercises
- And Have a physical activity plan.
What is a physical activity plan?
In short consult your GP before starting to exercise.
Older adults or adults with chronic conditions should develop an activity plan with a health professional to manage risks and take therapeutic needs into account. This will maximize the benefits of physical activity and ensure your safety.
Physical Exercise and Alzheimer’s Disease
- Epidemiological studies have associated exercise with reduced risk of Alzheimer’s disease
- Exercise as treatment for dementia showed efficacy for mood status, psychosocial functioning, physical health and caregiver distress
- Daily 30 minutes of exercise diminishes the number of hospitalization needed, decreased depressive symptoms, increased quality of life in patients with Alzheimer’s disease
- In comparison with a sedentary group, the group with a year of exercise intervention improved in quality of life
Physical Exercise and Parkinson’s Disease
Also in Parkinson’s Disease epidemiological studies have shown that exercise can protect against the disease. The disease is associated with tremor, rigidity, and hypokinesia which can result in falls and tiredness.The main advantage of exercise in PD is improvement of functional capabilities due to strength and balance training. This improves motor skills, improves their quality of life and reduces the number of falls.
Although somewhat limited, evidence suggests that exercise training is beneficial to patients with PD, especially in functional capacity and ADLs improvement
The protective effect of exercise can be explained by effects on the brain as can be read in the Neuroscience of Exercise on this blog.
Deslandes, A., Moraes, H., Ferreira, C., Veiga, H., Silveira, H., Mouta, R., Pompeu, F., Coutinho, E., & Laks, J. (2009). Exercise and Mental Health: Many Reasons to Move Neuropsychobiology, 59 (4), 191-198 DOI: 10.1159/000223730
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Is daily dog walking for an hour with an hour’s karate training once a week enough? Does singing count as aerobic exercise…it certainly gets the pulse racing and there’s lots of breathing?
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Running with the dog would be better but singing walking and karate sounds sufficient enough, kind regards Dr Shock
Heheheh. Don’t think my dodgy Achilles’ tendon could take the strain of running to keep up with my dog, sadly…
Careful with dodgy Achilles heels……
Take care Dr Shock
When considering exercise, its important to also keep in mind the number of benefits that even light exercise has been found to have in older adults. These benefits range from protecting the eyes to maintaining stamina to improving joint health, all of which are important to our sense of well being. Of course, determining what you are able to do should involve working with your doctor.
Couldn’t agree with you more. Any exercise is better than no exercise. Please also read:
http://www.shockmd.com/2008/10/20/walking-3-times-50-minutes-a-week-keeps-the-doctor-a-way/
Kind regards Dr Shock
This was very informative, thank you.
This truly is an important message you are sending, exercise and mental health go hand in hand for sure. Exercising is so empowering on many levels, our energy, attitude and self reflection. When we look in the mirror and don’t like what we see, we instantly feel sad and depressed. When we like what we see, we are bubbly, energetic and self motivated. Exercise helps us to burn excess energy, calories and stress.
[...] Shock presents an good article on Exercise and Mental Health | Dr Shock MD PhD posted at Dr Shock MD PhD, saying, “investigations have shown that aerobic exercise at an [...]