Guest Article from waterfitnesslessonsblog.com by Christine Alexander
Photo from Flickr
About 5% of adults suffer from depression and that number is probably low because not everyone who suffers from depression gets diagnosed. It is not known exactly what causes depression, but brain chemistry and hormones likely play a role. According to the Mayo Clinic, factors that increase your risk of depression include low self-esteem, trauma, stress, alcohol or drug abuse, serious illness and certain medications.
It is well known that exercise has beneficial effects on mood and anxiety symptoms. In one study, exercisers had 43.2% fewer self-reported mental health issues per month than non-exercisers (Chekroud, et al. 2018). This was true for all ages, racial groups, and income levels. Any type of exercise is associated with fewer mental health issues, compared to not exercising. The strongest connections were for popular sports, cycling, aerobic and gym exercises, and mindful exercise. 30-60 minutes of vigorous exercise 3-5 times a week had the best outcomes. Another study found that group exercise three times a week at moderate to high intensity was just as effective at treating depression as medication (Blumenthal et al. 1999).
Research on water aerobics has found it to be as effective as land exercise in treating depression. A meta-analysis published in PubMed in February 2023 concluded that aquatic exercise can be a promising conservative therapy for mental health management.
One reason why aquatic exercise is helpful for treating depression is because it improves the function of the heart and has a positive effect on the nervous system. According to Bruce Becker, M.D. Director of the National Aquatics & Sports Medicine Institute, immersion in water facilitates an increase in the cardiac output of blood throughout the body, increasing the supply of oxygen to muscles and the central nervous system. This happens through relaxation of the blood vessels so that they can carry more blood while presenting less resistance to the heart pumping that blood. Research has shown that blood flow to the brain increases during aquatic immersion and during aquatic exercise, delivering more oxygen and nutrients to the brain cells. Being in water also reduces the stress response and creates a feeling of relaxation. Participating in a water exercise class has a social aspect. Being around others makes you feel less isolated and can elevate your mood.
If you are feeling depressed make an appointment to see your doctor or mental health professional or speak to someone you can trust. If exercise is prescribed, consider trying a water fitness class.