How Exercise Physiologist Can Help Rewire The Brain to Assist with Management of Depression

When people say exercise is good for your mental health, the conversation typically stops at “endorphins” or a “runner’s high”, and while these are real phenomenon, it’s just the tip of the iceberg. According the the Australian Institute of Health and Welfare, approximately 1 in 5 Australians suffer from Depression or Anxiety. Exercise can play an important part in the management of these mental illnesses, and the role of an Exercise Physiologist is to provide a structured, evidence-based plan exercise plan tailored to your abilities.

Growing a Stronger Brain

Depression is often associated with changes in the neuroplasticity of one’s brain, which is the brain’s ability to adapt and grow new connections. Depression is correlated with atrophy (degeneration) of neurons that control mood and emotion, and is associated with negative emotion rumination. During prolonged periods of depression, these areas can shrink, significantly reducing their abilities and can lead to a positive feedback loop.

Exercise triggers the release of Brain-Derived Neurotrophic Factor (BDNF). Think of BDNF as "Miracle-Gro" for your brain. It helps repair damaged neurons and encourages the growth of new ones. By engaging in consistent, EP-prescribed movement, we are helping your brain rebuild its resilience.

Managing Inflammatory Load

Research has proposed a link between systemic inflammation and severity of mental health disorders. Chronic stress and sedentary lifestyles contribute to an “inflammatory load” that can affect brain function. Structured exercise acts as a natural anti-inflammatory. During muscle contractions your body releases myokines, small proteins that communicate with other organs, including the brain to reduce inflammation and improve metabolic health.

Don’t Let Perfect Be the Enemy of Good

A common symptom of people with depression is Anhedonia, which is a reduction in the ability to experience pleasure or interest in previously enjoyed activities. This can make doing even the simplest of tasks feel impossible, let alone a high-intensity gym session. Here are some ways that an Exercise Physiologist can help:

·Pacing & Autonomy: We build a plan that respects your energy and motivation levels on any given day, with management strategies and plan Bs in place to give the best chance of small wins.

·Social Connection: We offer one-on-one and small group classes to provide an experience that meets your social preferences, allowing for a safe space for connection if desired.

·Small Wins: We focus on both objective and subjective markers of progress. These can include strength, balance, mental health questionnaires, mindset, and feelings of self confidence and self efficiency.

The 12-Week Roadmap

Having a plan and sense of direction can go a long way in fostering a positive relationship with exercise, improving consistency and adherence.

·Weeks 1 – 4: Establishing a routine and focusing on movement quality

·Weeks 5 – 8: Increasing intensity to maximise neurogenic benefits

·Weeks 9 – 12: Developing a long-term strategy and habits to reduce relapse frequency and severity

Conclusion: Exercise as A Primary Intervention

Exercise Physiology is not a replacement for therapy or medication, but it’s positive effects are real and powerful. By thinking of exercise as an adjunct treatment to manage mental health conditions, we open up another avenue to improve both mental and physical health and wellbeing.