Tag: sadness

Feeling down? Go outside!

In previous discussions, we have explored simple, evidence-based interventions for battling depression including exercise (see Exercise as treatment for depression) and diet (see Dietary changes to decrease depression). This discussion will cover the benefits of spending time outside to help reduce depression.

How can spending time outside improve your mood?

There are three factors related to being outdoors and decreased rates of depression. These are sunlight exposure, increases in physical activity, and exposure to the natural environment (1).

Sunlight exposure. There is a great deal of literature indicating positive benefits of exposure to bright light (i.e., light exposure therapy LET) for depression. The benefits of light therapy as it pertains to mood are more closely linked to helping persons develop appropriate sleep-wake cycles (sleep hygiene will be covered in a future blog post) (2). It can be surmised that exposure to sunlight yields similar benefits to LET. Another benefit in exposure to sunlight is in increasing levels of vitamin D. Low levels of vitamin D is linked to depression (3). Wearing sunscreen will not impact the health benefits of sunlight exposure, so be sure to lather up!

Physical activity. Time spent outdoors is commonly associated with being active (walking, playing sports, etc.). A brief exploration of factors related to depression and exercise are explored in another blog post titled: “Exercise as treatment for depression”

As was addressed in the above-mentioned blog, physical activity is related to decreased depressive symptoms. When compared to indoor exercise, outdoor activity has increased benefits for reducing depressive symptoms (4) .

Exposure to the natural environment. Exposure to the natural environment is associated with decreased rates of depression (5).  Another study found that that time spent in nature, especially around water is associated with several positive mental health effects (e.g., improved mood, decreased stress) (6). To achieve improved mental health, the minimum recommended time spent outdoors is 3 hours per week (1)

To summarize: Spending two to three hours per week outside is associated with decreased rates of depression.  

So, get outside!
Be well, 😊

1. Beyer, K., Szabo, A., & Nattinger, A. (2016). Time spent outdoors, depressive symptoms, and variation by race and ethnicity. American Journal of Preventive Medicine, 51(3), 281–290.

2. Golden, R., Gaynes, B., Ekstrom, R.D., et al. (2005). The efficacy of light therapy in the treatment of mood disorders: a review and meta-analysis of the evidence. American Journal of Psychiatry, 162(4) 656-662.

3. Anglin, R., Samaan, Z. Walter, S., & McDonald, S. (2013). Vitamin D deficiency and depression in adults: systematic review and meta-analysis. British Journal of  Psychiatry, 202(2) 100-107.

4. Mitchell, R. (2013). Is physical activity in natural environments better for mental health than physical activity in other environments? Social Science & Medicine, 91, 130–134.

5. Beyer, K, Kaltenbach, A., Szabo, A., Bogar, S., Nieto, F., & Malecki, K. (2014). Exposure to neighborhood green space and mental health: evidence from the Survey of the Health of Wisconsin. International Journal Environmental Research on Public Health, 11(3) 3453-3472.

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 and Technology, 44(10), 3947-3955.

Exercise as treatment for depression

Given all the events in the world today including social isolation due to COVID-19, tension related to political events, and impact on financial well-being its is to be expected that many of us may struggle with feelings of being depressed. What can I do to help improve my mood and sense of well-being?

There are several non-pharmacological interventions that are helpful for treating depression including exericise, socialization, dietary changes, engagement in enjoyable activities (i.e., hobbies) and more.

I will be posting a series of blog entries on non-pharmacological (non-prescribed medications) ways of helping yourself to improve your mood. The first of the interventions to be explored is exercise.

To review my post on dietary changes to help with depression, click here: https://therapistspeaks.com/2021/01/28/dietary-changes-to-decrease-depression-2/

*It is important to note that when treating clinical depression, the interventions explored in this series of posts can be used as an adjunct to prescription treatment by a physician- not a substitute!

Exercise

According to the World Health Organization (WHO) (1) and the National Institute for Health and Care Excellence (NICE) (2), exercise is a valuable intervention for depression. For a detailed description of benefits of exercise as an intervention for depression, see Rethorst, Wipfli, Landers (2009) (3).

Two specific forms of exercise, neuromuscular exercise and endurance training have been found to be especially helpful for treating depression (4). Neuromuscular training focuses on balance, strength, coordination, and proprioception. Examples of this type of exercise are tai chi, yoga, and simple weight training. Endurance training is exercise which requires sustained levels of exertion (a.k.a. aerobic exercise). Examples of this type of exercise are brisk walking/ running, cycling, and playing active sports (e.g., soccer, tennis, and basketball).

For exercise to be effective, the American Heart Association suggests at least 2.5 hours per week (roughly three 45 minutes per week) (5).

Summary: Forty-five minutes of exercise, three times per week (endurance training or neuromuscular exercise) can be helpful for improving your mood.

Happy New Year and here’s to feeling better!

😊

  1. WHO. Mental Health. Physical Activity. (n.d.). Available online at: http://www.who.int/mental_health/mhgap/evidence/depression/q6/en/ (Accessed December 06, 2017).
  2. NICE Depression: The Treatmentand Management of Depressionin Adults. NICE Clinical Guidelhine 90 (2013).
  3. Rethorst, C.D., Wipfli, B.M. & Landers, D.M. The Antidepressive Effects of Exercise. Sports Med 39, 491–511 (2009).
  4. Nebiker, L., Lichtenstein, E., Minghetti, A., Zahner, L., Gerber, M., Faude, O., & Donath, L. (2018). Moderating effects of exercise duration and intensity in neuromuscular vs endurance exercise interventions for the treatment of depression: A meta-analytical review. Frontiers in Psychiatry, 9.
  5. American Heart Association Recommendations for Physical Activity in Adults and Kids | American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults