Relaxation

Richardson Support House recently obtained a massage chair - it is available in the foyer for any visitors (and staff!) to use. We thought it would be a great aid for relaxation, which helps with stress management. Richardson Support House is open from 10am to 2pm each weekday, so feel free to drop in - try the chair, have a cuppa, and / or read the health promotion materials in the reading rack!
There are some great articles on relaxation available on the web - see http://www.reachout.com.au/default.asp?ti=309 on the "Reach Out" website or http://www.depressionet.com.au/treatments/relaxation-2.html on Depressionet.

The Benefits of Regular Exercise

Friday 24 October 2008

Today we had our first Heart Foundation walking group which had a great turn out of six people. Molly the dog joined us and the weather was lovely. We walked through the local green spaces on paths through Richardson for thirty minutes, the national recommended amount of healthy activity.

As our Walking Group at the Support House gets up and running, we have been thinking about the various benefits of regular exercise.

Evidence shows that benefits include:
- Improving physical health, fitness and wellbeing
- Helping with psychological well-being and stress management
- Increasing levels of neurotransmitters (chemical messengers in the brain) and endorphins (‘mood-lifting’ chemicals)
- Enhancing self esteem
- Increasing positive social contact
- Assisting with managing depression and anxiety symptoms
- Protecting the cardiovascular and immune system from the consequences of stressful events
- Being an enjoyable distraction from every day concerns and blocking negative thoughts
- Helping people to get a good night’s sleep
- Increasing energy levels
- Providing an opportunity for new skills and challenges

Joining a walking group is a great way to enjoy the benefits of regular exercise. Walking is suitable for most fitness levels, is cheap, doesn’t involve travel when walking locally, and is easily incorporated into a busy lifestyle.

Walking in a group also helps to keep motivated and stick to a plan, with a regular timeslot and meeting place. People are more likely to keep active if it’s fun and there are people to enjoy it with, because participating in activities with others helps to feel connected and confident.

The Heart Foundation also offers great incentives to those who participate in walking groups through the Walker Recognition Scheme. This includes certificates when you reach walking milestones.

References

Babyak, M. J. et al. (2000). Exercise treatment for major depression: maintenance of therapeutic benefits at 10 months. Psychosomatic Medicine, 62: 633-638.

Barabasz, M. (1991). Effects of Aerobic Exercise on Transient Mood State. Perceptual and Motor Skills, 73: 657 – 658.

Bauman, A. et al. (2002). Getting Australia active: towards better practice for the promotion of physical activity. National Public Health Partnership. Melbourne.

Beyondblue: The National Depression Initiative. (2007). Keeping Active. Fact sheet 8. Hawthorn West: Beyondblue.

Blumenthal J. A. et al. (1999). Effects of exercise training on older patients with major depression. Archives of Internal Medicine, 159: 2349 – 2356.

Brown, J. (1991). Staying Fit and Staying Well: Physical fitness as a moderator of life stress. Journal of Personality and Social Psychology, 60 (4) 555 – 561.

Critical Incident and Stress Management Information Service Inc. Newsletter. May 2006. 7 (4): 1 –2.

Department of Health and Ageing. (2004). Get out and get active: Australia’s Physical Activity Recommendations for 12-18 year olds. Canberra: Commonwealth of Australia.

Dunn, A. et al. (2001). Physical activity dose response effects on outcomes of depression and anxiety. Medicine, Science and Sport, 33 (6): 587 – 597.

McNeil, J. K. et al. (1991). The effect of exercise on depressive symptoms in the moderately depressed elderly. Psychology and Aging, 6: 487 – 488.

Paffenbarger, R. S. et al. (1994). Physical activity and personal characteristics associated with depression and suicide in American College men. Acta Psychiatr, 377: 16-22.
Singh, N. A. et al. (1997). A Randomised controlled trial of progressive resistance training in depressed elders. Journal of Gerontology, 52: 27 – 35

Weyer, S. (1992). Physical inactivity and depression in the community. Evidence from the Upper Barvarian Field Study. International Journal of Sports Medicine, 13: 492 – 496.