Conquering Depression and Anxiety Through Exercise / Edition 1

Conquering Depression and Anxiety Through Exercise / Edition 1

by Keith Joshsgard, Keith Johnsgard
     
 

ISBN-10: 1591021928

ISBN-13: 9781591021926

Pub. Date: 04/28/2004

Publisher: Prometheus Books

One out of every two Americans will suffer from some mental disorder during their lifetimes, with depression being the most common problem. How do most of us cope? Usually, we turn to overeating, drinking, and smoking. In short, we treat our unhealthy mental reactions to the American lifestyle with even unhealthier physical habits.
Clinical psychologist Keith

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Overview

One out of every two Americans will suffer from some mental disorder during their lifetimes, with depression being the most common problem. How do most of us cope? Usually, we turn to overeating, drinking, and smoking. In short, we treat our unhealthy mental reactions to the American lifestyle with even unhealthier physical habits.
Clinical psychologist Keith Johnsgard — an inveterate runner who is in his 70’s! — proposes a better solution in this uplifting book. Why not turn to exercise — one of the healthiest aspects of American lifestyle — as a means of improving not just our physical well-being but our state of mind as well? Though usually associated with losing weight and physical fitness, exercise does in fact offer many mental health benefits. Johnsgard inspires us to put on a pair of sneakers and start moving. He draws from a lifetime of clinical experience, research on the psyche of the athlete, and personal experience as an athlete to make a convincing case that exercise can greatly enhance our mental outlook. Further, physical activity decreases the symptoms of depression as well as psychotherapy and drugs, and with only positive side effects! Exercise not only reduces depression and anxiety, but also boosts your energy level and self-esteem.
If depression and anxiety have overshadowed your life, or you just want to improve your mental outlook while enhancing your physical fitness, this book is a superb motivator to help you help yourself through the healthiest, least expensive, and simplest method available.

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Product Details

ISBN-13:
9781591021926
Publisher:
Prometheus Books
Publication date:
04/28/2004
Edition description:
New Edition
Pages:
1
Sales rank:
772,968
Product dimensions:
5.40(w) x 8.40(h) x 0.70(d)

Table of Contents

Foreword17
Acknowledgments21
Prologue: Sam and the Coyote23
Part 1Trouble in Paradise31
1.Hunter-Gatherers Lost in Cyberspace33
Out of Africa34
Homo sapiens sapiens35
The Shangri-la Villagers38
Old-Fashioned Americans40
The Twentieth Century: The Good, the Bad, and the Ugly41
Optional Premature Death in America43
High-Risk Sports44
The Birth of the Blues46
The Dark Side of Americanization48
The Silicon Zoo49
Choices49
2.Part-time Contemporary Primitives51
How Many of Us Exercise?53
Who Are the Exercisers?54
Why Do We Do It?56
The Research Groups57
Personal Challenge and Self-Image58
Health and Fitness60
Weight Control62
Mood Improvement62
Centering63
Afterglow65
Experience and Mood66
Gender, Exercise, and Mood67
Social Motives68
Competition69
Addictions71
Summing Up71
3.Some Basic Concepts73
Anaerobic and Aerobic Energy Production74
Aerobic Training and Cardiorespiratory Fitness76
The 1998 ACSM Fitness Report76
Monitoring Training Intensity78
Resistance Training80
Heartbeats in the Bank81
Part 2Exercise and Mental Health83
4.Moods and Self-Esteem85
Just What Are Moods?87
The Ways of Scientists90
The Early Studies92
Some Quasi-Experiments95
True Experiments98
The Experimental Evidence: Conclusions100
Epidemiological Evidence101
Too Much of a Good Thing102
Changing How We Feel about Ourselves105
5.Anxiety and Anxiety Disorders109
Normal Anxiety and Anxiety Disorders111
Anxiety in Normal Populations112
How Do We Measure Anxiety?113
Reviews of Research on Exercise and Anxiety115
Exercise to Reduce State Anxiety: What Kind?116
How Hard?117
Duration?118
Durability of Effects118
Trait Anxiety119
The Mechanisms: Psychological Theories120
Physiological Mechanisms121
Neurotransmitter Mechanisms124
Subsyndromal Anxiety: Mechanisms and Treatment127
Exercise Treatment of Anxiety Disorders128
Panic Disorder131
Phobic Disorders133
Summing Up137
Another View of Anxiety138
6.Depression and Mood Disorders141
Criteria for a Major Depressive Episode141
Criteria for Dysthymic Disorder143
Meta-Analyses: Exercise Treatment and Depression145
Epidemiological Investigations147
Exercise and Subsyndromal Depression: Experimental Studies149
Anaerobic versus Aerobic Exercise154
Exercise Treatment with Hospitalized Patients155
Exercise versus Zoloft157
Walking and Talking with Patients158
When Is Exercise Treatment Appropriate?161
Hypothesized Mechanisms: Psychological Theories163
Biochemical Theories165
The Biochemical Effects of Exercise168
Summing Up171
7.Substance Use and Other Mental Disorders175
Substance-Use Disorders176
Substance Dependence177
Substance Abuse178
Bipolar Disorder183
Other Mental Disorders185
Summing Up186
Part 3Exercise and Physical Health187
8.The Wellness Umbrella189
A Matter of Life and Death189
Exercise and Longevity191
Physical Activity and Strokes196
Exercise and Disability197
The Mechanisms199
Coronary Arteries and Aerobic Training200
Increased Cooling Capacity202
Changes in Blood Chemistry203
Exercise and Cancer205
Breast Cancer205
Colon Cancer207
Other Forms of Cancer207
Exercise and Diabetes208
Exercise and Osteoarthritis209
Exercise and Osteoporosis211
Exercise and Immune Function213
Back to the Surgery Ward216
9.An Exercise Formula for Weight Loss219
How Do We Know If We're Overweight?219
Just How Dangerous Are Those Extra Pounds?221
Life Just Isn't Fair223
Diets, Exercise, and Metabolic Rates225
The Solutions226
Fit and Fat227
The Fat-Burning Mantra228
Converting Our Muscles into Fat Burners230
How Do We Decide What to Eat?231
Some Thoughts on Weight-Loss Strategies233
10.The Risks237
Exercise and Sudden Death238
Age and Atherosclerosis238
Catch-22239
Injuries240
Exercise Abuse and Dependency241
Confessions of a Born-Again Runner243
Part 4The Art of Embracing Sweat247
11.How Can I Make Myself Do It?249
Realistic Goals249
The Chunky Masses Are Not Our Friends250
Television and Video Games Are Not Our Friends250
A Personal Odyssey253
Too Many Responsibilities, Too Little Time254
Getting Our Priorities Straight256
The Power of Knowledge256
12.Doing It257
Who We Are and What We Need261
Avoiding Problems262
Stretching, Warm-Up, and Cool-Down264
Injuries264
A Walking Program265
Epilogue: A Bridge over Troubled Waters269
Using Exercise to Cope with Stress269
The Truth Cookies270
Notes275
Index293

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