The elderly population experience significant and often scary changes in their lives, from medical issues to death of friends and family. According to the National Institute of Mental Health, major depression in the elderly who are living in the community ranges from one to five percent. This number rises significantly to 13.5 percent for those requiring home healthcare and to 11.5 percent for elderly hospital patients.
Despite these statistics, researchers have identified safe and natural ways to combat depression for people of all ages. As with starting any new treatment, a physician should be consulted first.
Effects of Exercise on Depression
Powerful physiological changes take place during exercise. The pituitary gland, located at the base of the brain releases endorphins. Endorphins improve a person's mood and relieve pain. A common phrase among runners is "runners high" which is in fact the effects they feel from these endorphins being released during aerobic activity. Endorphins also decrease the levels of cortisol which is linked to stress and depression. Exercise also increases the sensitivity of serotonin receptors. Serotonin is another "feel good" hormone and when the sites it binds to have increased sensitivity it can do its job more efficiently.
Evidence Based Research
Researchers are discovering the power of exercise for combating depression in all age groups including the elderly.
The British Journal of Psychiatry found that elderly individuals with depression experienced a 30 percent decline in depressive symptoms after 10 weeks of group exercise classes.
Another systematic review identified an exercise class for those aged over 60 involving endurance, strengthening and stretching was more effective at combating depression as compared to education classes.
In a third study from the American Medical Association, researchers found that 16 weeks of exercise was equally as effective as medication at reducing depression.
Types of Exercises
An elderly person living with depression has difficulty finding the energy or will power to perform even simple tasks.
Because depression can be extremely debilitating, exercises should be simple, easy and involve a hobby or activity the person enjoys.
Gardening, golfing, tennis or any other hobby are great ways to get exercise without performing a monotonous routine.
Simply taking a walk in the fresh air is a great way to release those "feel good" hormones.
Another great idea is to exercise with friends. Humans are social creatures and the social interaction combined with exercise is a great way to combat depression.
Aim for approximately 30 minutes of exercise daily. Most people think of exercise as lifting weights or running on a treadmill but remember, even taking a walk around the neighborhood after dinner, cleaning the house or walking the mall are great exercise for the elderly.
Other Alternatives
Exercise is beneficial in many ways including reducing depression symptoms but it is just one way that medical professionals deal with this disease.
Another common treatment is medication. The brain contains neurons which communicate with each other by releasing neurotransmitters in the space or synapse between neurons. Antidepressant medications increase the neurotransmitters or prevent their re-absorption. While these medications are extremely effective they also carry some dangerous side effects especially for the elderly population.
There are other alternative therapies such as supplements that have been used to treat depression without evidence based research on their effectiveness.
If you know an elderly person with depression the most important treatment you can provide is by keeping them active. It is when an elderly person sits in their room alone with their thoughts that depression can creep up. By remaining active, exercising and interacting with others, the risk of depression will be greatly reduced.
References
- National Institute of Mental Health
- Pathology: Implications for the Physical Therapist (2nd ed.)"; William Boissonnault, Kenda Fuller, Catherine Goodman; 2002
- Mather AS, Rodriguez C, Guthrie MF, McHarg AM, Reid IC, McMurdo ME: Effects of exercise on depressive symptoms in older adults with poorly responsive depressive disorder:randomised controlled trial. Br J Psychiatry 2002; 180:411-415
- Frazer, CJ, Christensen, H, Griffiths, KM. Effectiveness of treatments for depression in older people, Med J Aust 2005; 182:627.
- James A. Blumenthal, et al. "Effects of Exercise Training on Older Patients With Major Depression." Archives of Internal Medicine, October 25, 1999.
- Pharmacology in Rehabilitation; Charles D. Ciccone; 2007
