Doctors could prescribe weight training for anxiety and depression, study says
Weight training could be prescribed to treat anxiety and depression, a new study has suggested.
Research has found that weight training, or resistance exercise training, may be an accessible alternative therapy to help improve mental health.
The team hope that their study will encourage medical professionals to start recommending resistance training as an easily accessible alternative treatment for those living with the conditions.
Researchers from the University of Limerick, Ireland, and Iowa State University reviewed existing studies and literature and concluded that there is substantial evidence of weight training improving mental health.
The study, published in Trends in Molecular Medicine, points out that despite relatively small sample sizes, there is sufficient evidence from previous and ongoing research to suggest that resistance exercise training does improve anxiety and depressive symptoms and disorders.
The team hope that with further research they will be able to fully understand the mechanisms behind why this strength building exercise is so beneficial to mental health.
"The current research provides a foundation for testing if resistance training can be a key behavioural treatment approach for depression and anxiety," Professor Jacob Meyer from Iowa State University says.
"As resistance training likely works through both shared and distinct mechanisms to achieve its positive mood effects compared to aerobic exercise, it has the potential to be used in conjunction with aerobic exercise or as a standalone therapy for these debilitating conditions."
What is weight training and how can it improve mental health?
When it comes to our health and wellbeing, guidelines suggest 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity activity.
But within these recommendations, experts suggest incorporating a combination of exercise types across both cardio and strength-based activities, to help reduce sedentary behaviour and reap the health benefits.
But what exactly is weight or strength training?
“The term ‘strength training’ can be used to describe a number of different types of training, which is where confusion and intimidation can first present itself," explains Olivia Tyler, national fitness assurance lead at Nuffield Health.
"What we are referring to is the incorporation of strength-based activities in our weekly routine – both in and out of the gym – which we can refer to as forms of ‘resistance training’."
Tyler says this can be further split into three different categories - strength, hypertrophy, and endurance/conditioning.
"All three of these types of training focus on your muscles, but the weights, intensity and variations (such as reps/sets) all differ to create a specific training outcome for an individual," she adds.
According to Inez Griffin, senior health and wellbeing physiologist resistance training can help to improve mental health by relieving stress and helping to improve sleep quality.
"Resistance training can also be a great way to improve your self-confidence, give you a sense of achievement, help you to de-stress and switch off from the day," she adds.
Even though most wellbeing benefits will be seen after a period of exercising consistently, Griffin says you might notice some of the below benefits after just one weight-training session.
Improved mood – Exercise helps to stimulate the production of endorphins, which are one of our feel-good hormones. This can help to boost our mood and leave us feeling happy after a workout
Relieving stress – Resistance exercise in particular can be a great way to relieve stress. Some of this is linked to how we breathe when completing resistance training, as this regular, deep breathing can help us to feel relaxed. Exercise can also help to reduce symptoms of anxiety and depression
Sense of accomplishment – Leaving your workout feeling like you have achieved something is great for our mental wellbeing. "Pushing yourself through a difficult workout is also a great way to build mental resilience," Griffin adds.
Improved sleep quality – Exercising during the day could help you to have a better night's sleep, as long as you get your vigorous exercise done at least 2-3 hours before bed
Fun - The exercise you choose to do should be enjoyable. "Resistance training can also be sociable when done with other people or completed in a class setting," Griffin explains. "For some people, exercising with other people can be much more effective and enjoyable as it challenges us to be competitive or keeps us coming back due to the social element. Humans have a natural need to be in a pack/group."
How to incorporate weight training into your fitness regime
If you're new to weight training here are some tips to get started.
Keep it simple
Personal trainer Conor O’Hanlon at Nuffield Health suggests focussing on the whole body to build your overall strength and sticking to machines.
"Use simple, structured rep ranges, for example, stick to 8-12 rep ranges, three sets with 60-90 seconds rest in between," he advises.
Gradually increase resistance
To keep progressing, O'Hanlon recommends increasing the amount of resistance you can manage within that same rep range.
"Increasing your weights to progressively overload the intensity which will give you great results," he adds.
Look online
Tyler says there are lots of helpful online videos offering tips on how to use different equipment or how to perform resistance training exercises.
Keep motivated
Many people lose motivation in the gym because they are not seeing the outcomes that they want to achieve. "For the general population, any resistance training is going to be beneficial to them over time and they should follow the UK Chief Medical Officers guidelines of 150 minutes of moderate activity per week or 75 minutes of vigorous activity with two resistance-based workouts per week," Tyler recommends.
Additional reporting SWNS.
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