home exercise program Archives - Mackarey & Mackarey PT

Exercise and be Happy!

Part II of II

Last week in Part I on Depression I discussed the importance of laughter for the prevention of depression. In this column, I will discuss one of the most understated benefits of exercise – mental health! Specifically, aerobic exercise (exercise that increases your heart rate for 30 minutes or more) such as walking, biking, running, swimming, hiking, elliptical & stepper machines to name a few, is the secret to “runner’s high.” This exercise euphoria is not limited to runners alone, but all who engage in aerobic exercise are more likely to experience high energy, positive attitude, and mental wellness.

Physical activity, specifically aerobic exercise, is a scientifically proven useful tool for preventing and easing depression symptoms. Studies in the British Journal of Medicine and the Journal of Exercise and Sports Science found that depression scores were significantly reduced in groups that engaged in aerobic running, jogging or walking programs, 30-45 minutes 3-5 days per week for 10-12 weeks, when compared to a control group and a psychotherapy counseling group.

Depression is the most common mental disorder and is twice as common among women as in men. Symptoms include: fatigue, sleeplessness, decreased appetite, decreased sexual interest, weight change, and constipation. Many of these symptoms are likely to bring an individual to their family physician. Unfortunately, depression is on the increase in the United States. According to the National Ambulatory Medical Care Survey, in the early 2000’s, 7 million visits to a primary care physician were for the treatment of depression. 10 years later the number doubled.

HOW EXERCISE REDUCES DEPRESSION

According to research reported in The Physical and Sportsmedicine, exercise reduces depression in two ways, psychologically (mentally) and physiological (physically).

Psychological or Mental Benefits of Exercise on Depression:

Helps a person gain control over their lives
Increases self-esteem
Diverts attention away from worry, concern or guilt
Improves mood – with visible signs of improvement in physique & body weight
Increases sense of pleasure and satisfaction
Anger management – release pent-up frustration, anger and hostility

Physiological or Physical Benefits of Exercise on Depression:

Increase in brain serotonin (natural mood elevator chemical in brain)
Increase in beta-endorphins (natural mood, stress & pain control chemical in brain)
Improvement in natural sleep patterns

HOW TO BEGIN EXERCISE FOR DEPRESSION

First and most importantly, consult your primary care physician to confirm the diagnosis of depression. Be sure that your symptoms are not related to other health problems. Also, if you are using antidepressant or other medications discuss the impact it may have on your exercise program with your physician.
Recognize and fight depression symptoms that are contrary to or prohibit physical activity such as: fatigue, lack of energy, slow motor skills.

Work hard to recognize and overcome these symptoms to begin an exercise program. An aerobic exercise routine should eventually lessen these symptoms.

Be realistic. Expect that aerobic exercise will take time to have a noticeable benefit. Do not get overly ambitious and set yourself up for failure.
Begin with an aerobic exercise program that is practical and destined to succeed. For example: inactive and deconditioned people should begin walking 5 minutes per day, 3-5 days per week for 1 week. Then, add 3-5 minutes each week until you attain 30-45 minutes per walk 3-5 times per week. Younger and fitter people can begin to walk for 15 minutes and continue until they attain 45-60 minutes per walk, 3-5 times per week. Remember, what seems impossible today will be easier and routine in 3-4 weeks so JUST DO IT !
Find a pleasurable environment: a beautiful park (Nay Aug), a scenic lake (Lake Scranton), quiet countryside (rural farmlands of Dalton). Use a mall in inclement weather.
Find a friendly, uplifting group of people to enjoy a good walk and talk. This may be more appropriate for people feeling isolated or withdrawn. Others may enjoy the peace and quiet of exercising and meditating alone.
Be specific and compliant! Make a serious commitment. Keep a journal or exercise log. Mark a calendar. 30-45 minutes, 3-5 days per week – NO EXCUSES! Get and exercise buddy you can count on and help keep you compliant!
Make it fun! Mix it up. Walk 3 days, swim or bike 1-2 days, some days alone, some days with a buddy.
BE RELIGIOUS! Be religious about exercise BUT don’t get too compulsive!

Read Dr. Mackarey’s Health & Exercise Forum – every Monday

Access all of Dr. Mackarey's articles in the Health and Exercise Forum at: https://mackareyphysicaltherapy.com/forum/

This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com

Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice in downtown Scranton and is an associate professor of clinical medicine at GCSOM.

A healthy immune system may be the difference between recovery from illness and dying. While you may not be able to improve an otherwise healthy immune system, you can take steps to maintain its health and integrity. Exercise is one of the best ways to maintain a healthy immune system.

With the closing of fitness centers, school gyms and exercise classes due to COVID-19, it may be a good time to begin a home exercise program that is quick and easy. For some, home exercises can be done before or after working from home to gain or maintain muscle tone. For others, home exercises may help maintain independence and safety performing daily activities around the house such as; climbing stairs, getting in and out of a shower, putting on shoes and socks, cooking, cleaning, and carrying groceries or laundry.

I have comprised 10 simple exercises including upper and lower body and balance and core. The only equipment you will need is a chair and resistance bands; yellow has the least resistance, black the most, red, green, blue in between. They can be purchased at any sporting goods or department store.

Remember, for most people it is more harmful not to exercise, so contact your physician to discuss whether independent exercise is appropriate for you. If you have special needs, you may need to consult with a physical therapist to get started. Good luck…I hope this helps you survive the COVID-19 quarantine!

Sitting Exercises with Resistance Band

These exercises are performed while sitting in a chair with a backrest, slowly. Hold the position for 3 seconds. Perform 5 -10 repetitions. Do these exercises 3-5 times per week. Begin with a yellow light resistance band.

Row the Boat (PHOTO 1)

Tie the resistance band to a doorknob.
Pull both arms back at a 45-degree angle with bent elbows as if “rowing a boat.”

Saw Wood (Photo 2)

Tie the resistance band to a doorknob.
Pull both arms back with arms at side with bent elbows as if “sawing wood”

Elbow Extension (Photo 3)

Place band around your back or the back of the chair.
Extend your elbows in a punching motion.
Switch arms.

Hip Spread (Photo 4)

Tie the band around your legs, above your hips.
Spread your legs apart and keep feet on the floor.

Hip Hike (Photo 5)

Tie the band in a circle.
Place the left THIGH under the loop while placing the right foot on the knot.
Hike the right hip up 4-6 inches while pushing the left heel down.
Switch legs.

Leg Kicks (Photo 6)

Set up as in Hip Hike BUT place the band on the left SHIN.
Extend the left knee as if kicking the foot forward to 45 degrees.
Switch legs.

Standing Exercises with Resistance Band:

Shoulder Shrug (Photo 7)

Stand on top of the band.
Shrug top of shoulders up toward the ears.

Elbow Bend (Photo 8)

Stand on top of the band.
Bend elbows.

Standing Leg Curl (Photo 9)

Stand and face countertop, and hold on for balance.
Tie the band in a circle.
Place the left calf under the loop while placing the right foot on the knot.
Bend the left leg up to 90 degrees while pushing the right foot to hold the band. Then, switch legs.

Standing Walk Aways - Backward (Photo 10)

Tie a long band around a door knob or pole and then around your waist.
Facing the doorknob, pick up slack in the band and slowly walk away backwards 5-7 steps.
Hold for 3 seconds.
Slowly return to starting position by walking forwards.

Standing Walk Aways - Forward

Using same set-up as backward walkways, but turn around so the doorknob is at your back.
Slowly walk away forward 5-7 steps.
Hold 3 seconds.
Slowly return to starting position by walking backwards.

Visit your doctor regularly and listen to your body.

Keep moving, eat healthy foods, exercise regularly, and live long and well!

Read Dr. Mackarey’s "Health & Exercise Forum" every Monday in the Scranton Times-Tribune.

Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine.