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BETTER THAN PROZAC: TRANSLATING THE NEW BRAIN SCIENCE INTO - - PowerPoint PPT Presentation
BETTER THAN PROZAC: TRANSLATING THE NEW BRAIN SCIENCE INTO - - PowerPoint PPT Presentation
BETTER THAN PROZAC: TRANSLATING THE NEW BRAIN SCIENCE INTO GREATER CLINICAL RESULTS Bill OHanlon 12.08 NICABM The New Brain Science The New Brain Science Old view: Brain had fixed structure and set number of brain cells, which
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The New Brain Science
- Old view: Brain had fixed structure and set number of
brain cells, which declined over the aging process and with damage from trauma
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The New Brain Science
- Old view: Brain had fixed structure and set number of
brain cells, which declined over the aging process and with damage from trauma
- New view: Brain plasticity
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The New Brain Science
- Old view: Brain had fixed structure and set number of
brain cells, which declined over the aging process and with damage from trauma
- New view: Brain plasticity
- Brain can grow new cells and make new connections
throughout life
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The New Brain Science
- Old view: Brain had fixed structure and set number of
brain cells, which declined over the aging process and with damage from trauma
- New view: Brain plasticity
- Brain can grow new cells and make new connections
throughout life
- Brain and body experience alters the structure and
connections in the brain, strengthening, growing or weakening them and changing structure
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The mechanisms for brain cell growth (neurogenesis)
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The mechanisms for brain cell growth (neurogenesis)
- IGF-1 (insulin-like growth factor)
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The mechanisms for brain cell growth (neurogenesis)
- IGF-1 (insulin-like growth factor)
- VEGF (vascular endothial growth
factor)
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The mechanisms for brain cell growth (neurogenesis)
- IGF-1 (insulin-like growth factor)
- VEGF (vascular endothial growth
factor)
- BDNF (brain-derived neurotrophic
factor) “Miracle Grow for the brain”
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Neurogenesis and Exercise Sharon Begley
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What affects brain growth and connection?
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What affects brain growth and connection?
- Learning new things that stretch your abilities (not too
much) and repeating those things through deliberate practice
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What affects brain growth and connection?
- Learning new things that stretch your abilities (not too
much) and repeating those things through deliberate practice
- Top things
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What affects brain growth and connection?
- Learning new things that stretch your abilities (not too
much) and repeating those things through deliberate practice
- Top things
- New language
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What affects brain growth and connection?
- Learning new things that stretch your abilities (not too
much) and repeating those things through deliberate practice
- Top things
- New language
- Music
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What affects brain growth and connection?
- Learning new things that stretch your abilities (not too
much) and repeating those things through deliberate practice
- Top things
- New language
- Music
- New physical abilities (juggling, typing, and so on)
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What affects brain growth and connection?
- Learning new things that stretch your abilities (not too
much) and repeating those things through deliberate practice
- Top things
- New language
- Music
- New physical abilities (juggling, typing, and so on)
- Exercise (vigorous aerobic)
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Exercise and Mood Disorders
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Exercise and Mood Disorders
- Growing evidence of strong and lasting efgects of
exercise on depression and anxiety, as well as anger
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Exercise and Mood Disorders
- Growing evidence of strong and lasting efgects of
exercise on depression and anxiety, as well as anger
- Beats medications in some trials for lingering
positive efgects
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Exercise and Mood Disorders
- Growing evidence of strong and lasting efgects of
exercise on depression and anxiety, as well as anger
- Beats medications in some trials for lingering
positive efgects
- Has been shown to work on people who are not
responding to medications
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- Dr. John Ratey on new
understandings of depression
- From the neurotransmitter theory to brain connectivity
and plasticity
- The brain becomes less plastic, less able to adapt and
learn when the person becomes seriously depressed
- Brain atrophy/damage can take place with the stress
and occurrence of serious and longer-term depression that is untreated
- Exercise can increase levels of BDNF and other
factors that can oppose that atrophy and damage
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SMILE
(Standard Medical Intervention and Long Term Exercise)
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SMILE
(Standard Medical Intervention and Long Term Exercise)
- 156 adults, diagnosed w/Major Depression
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SMILE
(Standard Medical Intervention and Long Term Exercise)
- 156 adults, diagnosed w/Major Depression
- Randomly assigned to 3 treatment groups
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SMILE
(Standard Medical Intervention and Long Term Exercise)
- 156 adults, diagnosed w/Major Depression
- Randomly assigned to 3 treatment groups
1) Exercise treatment
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SMILE
(Standard Medical Intervention and Long Term Exercise)
- 156 adults, diagnosed w/Major Depression
- Randomly assigned to 3 treatment groups
1) Exercise treatment
- Exercise consisted of brisk walking, jogging or stationary bicycle riding 3x/week
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SMILE
(Standard Medical Intervention and Long Term Exercise)
- 156 adults, diagnosed w/Major Depression
- Randomly assigned to 3 treatment groups
1) Exercise treatment
- Exercise consisted of brisk walking, jogging or stationary bicycle riding 3x/week
- 10 min. warm-up; 30-min. exercise; 5-minute cool down
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SMILE
(Standard Medical Intervention and Long Term Exercise)
- 156 adults, diagnosed w/Major Depression
- Randomly assigned to 3 treatment groups
1) Exercise treatment
- Exercise consisted of brisk walking, jogging or stationary bicycle riding 3x/week
- 10 min. warm-up; 30-min. exercise; 5-minute cool down
2) Zoloft treatment
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SMILE
(Standard Medical Intervention and Long Term Exercise)
- 156 adults, diagnosed w/Major Depression
- Randomly assigned to 3 treatment groups
1) Exercise treatment
- Exercise consisted of brisk walking, jogging or stationary bicycle riding 3x/week
- 10 min. warm-up; 30-min. exercise; 5-minute cool down
2) Zoloft treatment 3) Combined treatment
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SMILE
(Standard Medical Intervention and Long Term Exercise)
- 156 adults, diagnosed w/Major Depression
- Randomly assigned to 3 treatment groups
1) Exercise treatment
- Exercise consisted of brisk walking, jogging or stationary bicycle riding 3x/week
- 10 min. warm-up; 30-min. exercise; 5-minute cool down
2) Zoloft treatment 3) Combined treatment
“Exercise and Pharmacotherapy in the T reatment of Major Depressive Disorder,” James A. Blumenthal, PhD et. al, Psychosomatic Medicine, 69:587-596 (2007).
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SMILE
(Standard Medical Intervention and Long Term Exercise)
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SMILE
(Standard Medical Intervention and Long Term Exercise)
- At the end of 4 months, 60-70% of the participants
were “vastly improved” or “symptom-free” in all 3 conditions
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SMILE
(Standard Medical Intervention and Long Term Exercise)
- At the end of 4 months, 60-70% of the participants
were “vastly improved” or “symptom-free” in all 3 conditions
- On 10-month follow-up:
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SMILE
(Standard Medical Intervention and Long Term Exercise)
- At the end of 4 months, 60-70% of the participants
were “vastly improved” or “symptom-free” in all 3 conditions
- On 10-month follow-up:
- 38% of Zoloft condition subjects had recurrence
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SMILE
(Standard Medical Intervention and Long Term Exercise)
- At the end of 4 months, 60-70% of the participants
were “vastly improved” or “symptom-free” in all 3 conditions
- On 10-month follow-up:
- 38% of Zoloft condition subjects had recurrence
- 31% of the combined condition had recurrence
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SMILE
(Standard Medical Intervention and Long Term Exercise)
- At the end of 4 months, 60-70% of the participants
were “vastly improved” or “symptom-free” in all 3 conditions
- On 10-month follow-up:
- 38% of Zoloft condition subjects had recurrence
- 31% of the combined condition had recurrence
- 8% of the exercise only had recurrence (and people
who continued to exercise were less likely as a group to have recurrence)
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SMILE
(Standard Medical Intervention and Long Term Exercise)
- At the end of 4 months, 60-70% of the participants
were “vastly improved” or “symptom-free” in all 3 conditions
- On 10-month follow-up:
- 38% of Zoloft condition subjects had recurrence
- 31% of the combined condition had recurrence
- 8% of the exercise only had recurrence (and people
who continued to exercise were less likely as a group to have recurrence) Hypothesis: Self-effjcacy
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SMILE
(Standard Medical Intervention and Long Term Exercise)
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SMILE
(Standard Medical Intervention and Long Term Exercise)
How much exercise matters:
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SMILE
(Standard Medical Intervention and Long Term Exercise)
How much exercise matters: Every 50 minutes of exercise per week correlated with a 50% drop in depression levels
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SMILE
(Standard Medical Intervention and Long Term Exercise)
How much exercise matters: Every 50 minutes of exercise per week correlated with a 50% drop in depression levels
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SMILE
(Standard Medical Intervention and Long Term Exercise)
How much exercise matters: Every 50 minutes of exercise per week correlated with a 50% drop in depression levels
“Exercise and Pharmacotherapy in the T reatment of Major Depressive Disorder,” James A. Blumenthal, PhD et. al, Psychosomatic Medicine, 69:587-596 (2007).
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Exercise and Mood: Depression research
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Exercise and Mood: Depression research
Two studies found:
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Exercise and Mood: Depression research
Two studies found:
- People who participated in moderately intense aerobics, such as
exercising on a treadmill or stationary bicycle - whether it was for three
- r five days per week - experienced a decline in depressive
symptoms by an average of 47% after 12 weeks
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Exercise and Mood: Depression research
Two studies found:
- People who participated in moderately intense aerobics, such as
exercising on a treadmill or stationary bicycle - whether it was for three
- r five days per week - experienced a decline in depressive
symptoms by an average of 47% after 12 weeks
- Those in the low-intensity exercise groups showed a 30%
reduction in symptoms
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Exercise and Mood: Depression research
Two studies found:
- People who participated in moderately intense aerobics, such as
exercising on a treadmill or stationary bicycle - whether it was for three
- r five days per week - experienced a decline in depressive
symptoms by an average of 47% after 12 weeks
- Those in the low-intensity exercise groups showed a 30%
reduction in symptoms
- Exercise also helped people who were unresponsive to
medications
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Exercise and Mood: Depression research
Two studies found:
- People who participated in moderately intense aerobics, such as
exercising on a treadmill or stationary bicycle - whether it was for three
- r five days per week - experienced a decline in depressive
symptoms by an average of 47% after 12 weeks
- Those in the low-intensity exercise groups showed a 30%
reduction in symptoms
- Exercise also helped people who were unresponsive to
medications
T rivedi, M.H., Greer, T.L., Grannemann, B.D., Chambliss, H.O., Jordan, A.N, “Exercise as an Augmentation Strategy for T reatment of Major Depression.” Journal of Psychiatric Practice, 12(4):205-13, 2006
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Exercise and Mood: Depression research
Two studies found:
- People who participated in moderately intense aerobics, such as
exercising on a treadmill or stationary bicycle - whether it was for three
- r five days per week - experienced a decline in depressive
symptoms by an average of 47% after 12 weeks
- Those in the low-intensity exercise groups showed a 30%
reduction in symptoms
- Exercise also helped people who were unresponsive to
medications
T rivedi, M.H., Greer, T.L., Grannemann, B.D., Chambliss, H.O., Jordan, A.N, “Exercise as an Augmentation Strategy for T reatment of Major Depression.” Journal of Psychiatric Practice, 12(4):205-13, 2006 Andrea L. Dunn, Madhukar H. T rivedi, James B. Kampert, Camillia G. Clark and Heather
- O. Chambliss, “Exercise treatment for depression: Efficacy and dose response,” American
Journal of Preventive Medicine, V
- lume 28, Issue 1, January 2005, Pages 1-8
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Exercise and Mood: Depression research
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Exercise and Mood: Depression research
A Purdue University study found:
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Exercise and Mood: Depression research
A Purdue University study found: Middle-aged runners who had been running 3-5 times/week for 3-10 years were markedly less depressed than a matched comparison group.
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Exercise and Mood: Depression research
A Purdue University study found: Middle-aged runners who had been running 3-5 times/week for 3-10 years were markedly less depressed than a matched comparison group.
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Exercise and Mood: Depression research
A Purdue University study found: Middle-aged runners who had been running 3-5 times/week for 3-10 years were markedly less depressed than a matched comparison group.
- D. Lobstein et al., “Depression as a Powerful Discriminator Between Physically Active and
Sedentary Middle-Aged Men,” Journal of Psychosomatic Medicine, 27 (1983):69-76.
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Exercise and Mood: Depression research
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Exercise and Mood: Depression research
A University of Virginia study found:
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Exercise and Mood: Depression research
A University of Virginia study found:
- Exercise had the most profound mood-lifting
efgect on people who were depressed
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Exercise and Mood: Depression research
A University of Virginia study found:
- Exercise had the most profound mood-lifting
efgect on people who were depressed
- The efgect increased with the amount of
exercise
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Exercise and Mood: Depression research
A University of Virginia study found:
- Exercise had the most profound mood-lifting
efgect on people who were depressed
- The efgect increased with the amount of
exercise
- The study also found reductions in anger and
anxiety through exercise
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Exercise and Mood: Depression research
A University of Virginia study found:
- Exercise had the most profound mood-lifting
efgect on people who were depressed
- The efgect increased with the amount of
exercise
- The study also found reductions in anger and
anxiety through exercise
- R. Brown et. al (1978). “The Prescription of Exercise for Depression,” Physician and
Sportsmedicine, 6:34-49.
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Exercise and Moods: Depression research
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Exercise and Moods: Depression research
Beware of “overtraining,” or exercising too much (as in anorexia and other compulsive problems)
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Exercise and Moods: Depression research
Beware of “overtraining,” or exercising too much (as in anorexia and other compulsive problems)
- The evidence shows that over-exercising
(exercising several times a day at training levels that are at or near maximal) is correlated with depressed moods
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Exercise and Moods: Depression research
Beware of “overtraining,” or exercising too much (as in anorexia and other compulsive problems)
- The evidence shows that over-exercising
(exercising several times a day at training levels that are at or near maximal) is correlated with depressed moods
W . Morgan et. al (1991). “Psychological Monitoring of Overtraining and Staleness,” British Journal of Sports Medicine, 12:146-59.
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Exercise and Moods: Depression research
Beware of “overtraining,” or exercising too much (as in anorexia and other compulsive problems)
- The evidence shows that over-exercising
(exercising several times a day at training levels that are at or near maximal) is correlated with depressed moods
W . Morgan et. al (1991). “Psychological Monitoring of Overtraining and Staleness,” British Journal of Sports Medicine, 12:146-59.
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- Dr. John Ratey on exercise
and mood disorders
- Serotonin, dopamine, norepinephrine levels and
regulation affected by exercise
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Exercise and Mood: Anxiety research
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Exercise and Mood: Anxiety research
A review of 56 empirical studies found:
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Exercise and Mood: Anxiety research
A review of 56 empirical studies found: 73% of those studies showed significant reductions
- f anxiety following exercise
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Exercise and Mood: Anxiety research
A review of 56 empirical studies found: 73% of those studies showed significant reductions
- f anxiety following exercise
Single bouts of exercise associated with decreased state anxiety
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Exercise and Mood: Anxiety research
A review of 56 empirical studies found: 73% of those studies showed significant reductions
- f anxiety following exercise
Single bouts of exercise associated with decreased state anxiety Extended programs of regular exercise associated with reduced trait anxiety
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Exercise and Mood: Anxiety research
A review of 56 empirical studies found: 73% of those studies showed significant reductions
- f anxiety following exercise
Single bouts of exercise associated with decreased state anxiety Extended programs of regular exercise associated with reduced trait anxiety
Leith, L. (1994). Foundations of Exercise and Mental Health. Morgantown, WV: Fitness Information Technology.
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Exercise and Mood: Anxiety research
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Exercise and Mood: Anxiety research
A study compared the effects of aerobic cycling to weight training:
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Exercise and Mood: Anxiety research
A study compared the effects of aerobic cycling to weight training: Blood pressure and state anxiety fell significantly after cycling
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Exercise and Mood: Anxiety research
A study compared the effects of aerobic cycling to weight training: Blood pressure and state anxiety fell significantly after cycling Blood pressure and state anxiety increased significantly after weight training
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Exercise and Mood: Anxiety research
A study compared the effects of aerobic cycling to weight training: Blood pressure and state anxiety fell significantly after cycling Blood pressure and state anxiety increased significantly after weight training
Raglin, J. (1997). “ Anxiolytic Effects of Physical Activity,” in Physical Activity and Mental Health, ed. W . Morgan (W ashington, DC: Taylor and Francis), p. 113.
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Exercise and Mood: Anxiety research
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Exercise and Mood: Anxiety research
A study compared the effects of exercising at 60%
- f maximum heart rate to 70-75% (3x/week) over
10 weeks:
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Exercise and Mood: Anxiety research
A study compared the effects of exercising at 60%
- f maximum heart rate to 70-75% (3x/week) over
10 weeks:
- Significant reductions in trait anxiety for the 60%
group
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Exercise and Mood: Anxiety research
A study compared the effects of exercising at 60%
- f maximum heart rate to 70-75% (3x/week) over
10 weeks:
- Significant reductions in trait anxiety for the 60%
group
- No reductions for the 70-75% group
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Exercise and Mood: Anxiety research
A study compared the effects of exercising at 60%
- f maximum heart rate to 70-75% (3x/week) over
10 weeks:
- Significant reductions in trait anxiety for the 60%
group
- No reductions for the 70-75% group
Moses, J. et. al (1989). “The Effects of Exercise T raining on Mental W ell Being in the Normal Population,” Journal of Psychosomatic Research, 33:47-61.
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Exercise and Mood: Anxiety research
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Exercise and Mood: Anxiety research
Norwegian psychiatrist Egil Martinsen did a study:
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Exercise and Mood: Anxiety research
Norwegian psychiatrist Egil Martinsen did a study:
- 92 patients voluntarily committed themselves to a hospital for 8
weeks; variety of diagnoses but had failed to benefit from
- utpatient treatment
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Exercise and Mood: Anxiety research
Norwegian psychiatrist Egil Martinsen did a study:
- 92 patients voluntarily committed themselves to a hospital for 8
weeks; variety of diagnoses but had failed to benefit from
- utpatient treatment
- 36 had anxiety disorders; stopped all meds during this
hospital stay
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Exercise and Mood: Anxiety research
Norwegian psychiatrist Egil Martinsen did a study:
- 92 patients voluntarily committed themselves to a hospital for 8
weeks; variety of diagnoses but had failed to benefit from
- utpatient treatment
- 36 had anxiety disorders; stopped all meds during this
hospital stay
- Hour of aerobic exercise 5 days/week for 8 weeks
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Exercise and Mood: Anxiety research
Norwegian psychiatrist Egil Martinsen did a study:
- 92 patients voluntarily committed themselves to a hospital for 8
weeks; variety of diagnoses but had failed to benefit from
- utpatient treatment
- 36 had anxiety disorders; stopped all meds during this
hospital stay
- Hour of aerobic exercise 5 days/week for 8 weeks
- Anxiety scores decreased in all patients except those with
social anxiety
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Exercise and Mood: Anxiety research
Norwegian psychiatrist Egil Martinsen did a study:
- 92 patients voluntarily committed themselves to a hospital for 8
weeks; variety of diagnoses but had failed to benefit from
- utpatient treatment
- 36 had anxiety disorders; stopped all meds during this
hospital stay
- Hour of aerobic exercise 5 days/week for 8 weeks
- Anxiety scores decreased in all patients except those with
social anxiety
- One-year follow-up showed those with GAD and
agoraphobia w/o panic attacks maintained treatment gains
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Exercise and Mood: Anxiety research
Norwegian psychiatrist Egil Martinsen did a study:
- 92 patients voluntarily committed themselves to a hospital for 8
weeks; variety of diagnoses but had failed to benefit from
- utpatient treatment
- 36 had anxiety disorders; stopped all meds during this
hospital stay
- Hour of aerobic exercise 5 days/week for 8 weeks
- Anxiety scores decreased in all patients except those with
social anxiety
- One-year follow-up showed those with GAD and
agoraphobia w/o panic attacks maintained treatment gains
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Exercise and Mood: Anxiety research
Norwegian psychiatrist Egil Martinsen did a study:
- 92 patients voluntarily committed themselves to a hospital for 8
weeks; variety of diagnoses but had failed to benefit from
- utpatient treatment
- 36 had anxiety disorders; stopped all meds during this
hospital stay
- Hour of aerobic exercise 5 days/week for 8 weeks
- Anxiety scores decreased in all patients except those with
social anxiety
- One-year follow-up showed those with GAD and
agoraphobia w/o panic attacks maintained treatment gains
Martinsen, E. et. al (1989). “ Aerobic and non-aerobic forms of exercise in the treatment of anxiety disorders,” Nordic Journal of Psychiatry, 43:411-415.
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Exercise and ADHD
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Exercise and ADHD
- Exercise has been shown to elevate dopamine levels in
the brain, as well as increase dopamine storage
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Exercise and ADHD
- Exercise has been shown to elevate dopamine levels in
the brain, as well as increase dopamine storage
- Exercise also increases the production of enzymes that
create dopamine receptors in the reward centers of the brain
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Exercise and ADHD
- Exercise has been shown to elevate dopamine levels in
the brain, as well as increase dopamine storage
- Exercise also increases the production of enzymes that
create dopamine receptors in the reward centers of the brain
- Dopamine improves mood and motivation and
increases attentional abilities
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Exercise and ADHD
- Exercise has been shown to elevate dopamine levels in
the brain, as well as increase dopamine storage
- Exercise also increases the production of enzymes that
create dopamine receptors in the reward centers of the brain
- Dopamine improves mood and motivation and
increases attentional abilities
- Serotonin, which can help moods, impulse control and
self-esteem, is also affected positively by exercise
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Exercise and ADHD
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Exercise and ADHD
Hofstra University study found:
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Exercise and ADHD
Hofstra University study found:
- ADHD boys who engaged in martial arts training
2x/week improved their behavior and performance more compared to ADHD boys who exercised 2x/week (both improved)
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Exercise and ADHD
Hofstra University study found:
- ADHD boys who engaged in martial arts training
2x/week improved their behavior and performance more compared to ADHD boys who exercised 2x/week (both improved)
- They finished their homework more; were better
prepared for class; improved their grades; broke fewer rules; jumped out of their seats less often
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Exercise and ADHD
Hofstra University study found:
- ADHD boys who engaged in martial arts training
2x/week improved their behavior and performance more compared to ADHD boys who exercised 2x/week (both improved)
- They finished their homework more; were better
prepared for class; improved their grades; broke fewer rules; jumped out of their seats less often
- Hypothesis: More structured exercise better
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Exercise and ADHD
Hofstra University study found:
- ADHD boys who engaged in martial arts training
2x/week improved their behavior and performance more compared to ADHD boys who exercised 2x/week (both improved)
- They finished their homework more; were better
prepared for class; improved their grades; broke fewer rules; jumped out of their seats less often
- Hypothesis: More structured exercise better
Morand, Matthew (2004) “The Effects of Mixed Martial Arts on Behavior of Male Children with Attention,” Unpublished doctoral dissertation. Hoftsra University: Hempstead, NY .
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Exercise and ADHD
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Exercise and ADHD
- A 2001 SUNY Buffalo study showed the positive benefits
- f exercise on ADHD children. ADHD children
between the ages of 5 and 12 participated in 40 minutes of intense exercise five days per week
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Exercise and ADHD
- A 2001 SUNY Buffalo study showed the positive benefits
- f exercise on ADHD children. ADHD children
between the ages of 5 and 12 participated in 40 minutes of intense exercise five days per week
- Children involved in this study showed a significant
improvement in behavior over the six-week duration
- f the study
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Exercise and ADHD
- A 2001 SUNY Buffalo study showed the positive benefits
- f exercise on ADHD children. ADHD children
between the ages of 5 and 12 participated in 40 minutes of intense exercise five days per week
- Children involved in this study showed a significant
improvement in behavior over the six-week duration
- f the study
- Behavior changes were generally noticeable two to four
weeks after beginning the exercise program.
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Exercise and ADHD
- A 2001 SUNY Buffalo study showed the positive benefits
- f exercise on ADHD children. ADHD children
between the ages of 5 and 12 participated in 40 minutes of intense exercise five days per week
- Children involved in this study showed a significant
improvement in behavior over the six-week duration
- f the study
- Behavior changes were generally noticeable two to four
weeks after beginning the exercise program.
- Children with oppositional behaviors made the
greatest improvements with exercise
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SLIDE 114
Getting people to exercise
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Getting people to exercise
- Baby steps
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Getting people to exercise
- Baby steps
- The solution-oriented method
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Getting people to exercise
- Baby steps
- The solution-oriented method
- The buddy system
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Getting people to exercise
- Baby steps
- The solution-oriented method
- The buddy system
- Linking to motivation
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Getting people to exercise
- Baby steps
- The solution-oriented method
- The buddy system
- Linking to motivation
- Away from/toward
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Recommendations for amount of exercise
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- For anxiety, maybe as little as 10-15 mins. can reduce
anxiety
Recommendations for amount of exercise
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- For anxiety, maybe as little as 10-15 mins. can reduce
anxiety
- 3x/week for at least 20 mins. aerobic exercise at 50-70%
- f maximum heart rate for relief of depression
Recommendations for amount of exercise
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- For anxiety, maybe as little as 10-15 mins. can reduce
anxiety
- 3x/week for at least 20 mins. aerobic exercise at 50-70%
- f maximum heart rate for relief of depression
- For maximum brain growth and learning: 6x/week for
50 minutes at 50-70% of maximum heart rate
Recommendations for amount of exercise
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- For anxiety, maybe as little as 10-15 mins. can reduce
anxiety
- 3x/week for at least 20 mins. aerobic exercise at 50-70%
- f maximum heart rate for relief of depression
- For maximum brain growth and learning: 6x/week for
50 minutes at 50-70% of maximum heart rate
- And then learn something new in the next 24 hours
Recommendations for amount of exercise
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- For anxiety, maybe as little as 10-15 mins. can reduce
anxiety
- 3x/week for at least 20 mins. aerobic exercise at 50-70%
- f maximum heart rate for relief of depression
- For maximum brain growth and learning: 6x/week for
50 minutes at 50-70% of maximum heart rate
- And then learn something new in the next 24 hours
- Stretch yourself by doing/learning something slightly
beyond your comfort zone
Recommendations for amount of exercise
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Bill O’Hanlon
www.billohanlon.com www.getyourbookwritten.com www.paidpublicspeaker.com www.thewebwhisperers.com www.getovertrauma.com 223 N. Guadalupe #278, Santa Fe, NM 87501 PossiBill@aol.com