Life's daily stresses, including loss of a spouse, loss of independence, declining health or financial worries, may lead to depression in the elderly, according to HelpGuide.org. To combat depression, many seniors turn to taking anti-depressant drugs. And while these drugs may be helpful, exercise has also been found to be effective in combating depression in the elderly.
Significance
Keeping active can help you stay strong enough and fit enough to continue doing the things you like. Making exercise a regular part of your daily routine can not only improve your health, but help you maintain your independence as you age. This, in turn, will help improve your mood and ward off depression.
Exercises To Try
The National Institute on Aging recommends endurance exercise that increase your heart rate for an extended period of time. These include walking, swimming, dancing and playing tennis. If you are new to exercise, or have not exercised in a long time, start with as little as five minutes of activity at a time, working up to 30 minutes most days of the week. Also do strength-building exercise, which will allow you to continue doing daily tasks, such as carrying groceries or lifting a grandchild, independently. Begin with light weights to do wrist and arm curls, chair dips, knee curls and toe stands.
Expert Insight
A Duke University study in 2000 found that 30 minutes of brisk exercise three times a week is as effective as anti-depressant drugs in treating depression in elderly patients. Additionally, the research showed that continuing an exercise program also reduces the chances of depression returning. According to the study, researchers followed 156 depressed patients 50 years of age and older. After 16 weeks, the seniors who exercised showed more of an improvement than those who took medication. Six months later, Duke psychologists found that only 8 percent of patients who exercised experienced a return of the symptoms, while 38 percent of those who only took medications saw a return of depressive symptoms.
Considerations
Even if you are not as strong as you used to be or are disabled, there are many safe exercises that will still build your strength and improve your mood. Water exercises put less strain on the joints, and many exercises can be done from a chair or wheelchair. Look for classes designed for senior citizens at your local gym or senior center.
Warning
Consult your doctor before starting any exercise program. You will want to be sure you are healthy enough for physical activity. Your doctor will also discuss any limitations you may have. He will also need to monitor your depression and decide what medications, if any, are appropriate.
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