Tag: healthy-living

Exercise And Depression

~ Ajit Nathaniel ~ 1 Comment

Modern medicine seems to have moved away from a ‘cure’ approach to a ‘disease management’ approach. What else would explain the increasing number of people on perpetual medication for hypertension, heart disease, depression, pain, and a host of other problems.

Especially with emotional and psychological issues, what in the yesteryear was simply called melancholia has now been branched into several forms of ‘depression’, each treated with drugs that have frightening side effects. As tolerance to these drugs builds, more are added on, as are other meds to control the side-effects of the main ones. More worrying now, is the trend in certain countries where drug companies are allowed to market potent prescription medication directly to consumers!

At least for depression, we now have a number of studies that show how moderate exercise and a generally healthy lifestyle can deal with most of its effects. The Duke University study on exercise and depression is one that I love to quote.

http://today.duke.edu/2000/09/exercise922.html

“After demonstrating that 30 minutes of brisk exercise three times a week is just as effective as drug therapy in relieving the symptoms of major depression in the short-term, medical center researchers have now shown that continued exercise greatly reduces the chances of the depression returning.

Last year, the Duke researchers reported on their study of 156 older patients diagnosed with major depression which, to their surprise, found that after 16 weeks, patients who exercised showed statistically significant and comparable improvement relative to those who took anti-depression medication, or those who took the medication and exercised.”

This article dates to 2000. What really concerns me is that in the years since, the number of antidepressants available in the market has exploded, and what’s more, they’re now being prescribed to children!

Could it be, that with increasingly sedentary lifestyles and diminishing face to face contact, our minds are not receiving the kind of social and (natural) chemical stimuli needed for happiness?

Could it be that the guy who spends his time playing video games instead of field/court sports and interacting on Facebook instead of inviting friends for dinner or hosting a cocktail party is actually setting himself up for depression or aggravating his existing loneliness and melancholia?

Coming back to exercise and depression – is it that hard to fit an hour and a half of exercise into a week? Lets see if there are options that can help fitness AND improve social contact.

1) Aerobics Classes: Old School, but works, you get a decent workout and have the opportunity to interact with other people in a class – a good opportunity to make new friends. Also consider the new avatar, Zumba.

2) Dance Classes: Find something vigourous with the potential for social dancing, like  Salsa, Bachata, or the Tango. Many other vigourous dance forms like Jive, and Lindy Hop are enjoying a resurgence too and are a fun way to be active and social. With the emphasis on posture and form in most dances, you will look better and more graceful.

3) Join the neighbourhood soccer game (India): All over the country, young men congregate in open spaces to play soccer or volleyball every now and then. Apart from an intense workout, you’ll also enjoy the camaraderie and will forge new friendships.

4) Martial Arts Classes: Most martial arts are very intense, and apart from strength and stamina, also build balance, reflexes, and co-ordination. They’re also a tremendous way to build self-confidence. Choose something like Muay Thai, Brazilian Jiu Jitsu, or Krav Maga. Make sure though, that your instructor is not mean, and lessons don’t involve humiliation and/or brutality. (disclosure: the author is associated with the International Krav Maga Association in India)

5) Join a running/cycling club: These two forms of fitness are really exploding in popularity. Again, this provides a good opportunity for fitness and mingling. Often, the veterans go out of their way to ensure that you’re comfortable and help a lot with equipment and training choices. Running has to be the cheapest fitness activity out there. If you join the barefoot movement, you don’t even need a pair of shoes!

These are just a handful of options that any city-dweller can use to improve their mental health and aim for a healthier lifestyle.

Data Data Data!

~ Ajit Nathaniel ~ Leave a comment

I fumbled with my belt for a few seconds before noticing that the buckle had slid about an inch and a half beyond the last hole. WTF? This didn’t seem right. My weight hadn’t changed in several weeks. I turned to the mirror and realised that slim fit jeans that I had bought just a few months ago had become loose at the waist and thighs.

Wow.

With my weight static at 86 Kg for several weeks, I had begun to lose hope in my exercise regimen Waking up at 3.45 AM to work out with kettlebells before going to work at 6 AM didn’t seem to be paying off. This, however, was a surprise. I tried on several pairs of jeans and trousers, and they all told the same tale. I had lost atleast two inches off my waist.

I stripped down to my boxers and stood in front of the mirror – my shoulders looked bigger and arms firmer; my torso definitely looked more defined.

That was it, my workout was working! While I was getting results, the weight scale was misleading. I needed more data!

After that, I started tracking my progress in waist reduction. I got a tape measure and tracked my waist from 42.5 inches in March 2011 to 35.0 in Feb 2012. Over this period, my weight dropped a meagre 6 Kg. When my waist got stuck at 37 inches, I started tracking body-fat percentage, and saw a drop from 27% to 24%, and is now 22% at 35 inches.

I think lots of people who diet and exercise are easily disillusioned because they fail to see progress. To this, I just say data, data data!

If you are embarking on a fitness regimen, take ‘before’ pictures. get a tape measure and take waist and hip measurements to track inch loss. Here are some pointers on measuring.

1) Take all measurements at the same time of the day/week.

I take all my measurements on Friday morning, because it is farthest from any excesses that I may have committed over the weekend.

2) Use the same scale:

Use the same weight scale/tape measure always. Weight scales may have a significant error, and ones in public places may be even more so. Using the same scale will ensure that you can track your progress relative to it.

3) Body Fat Monitors:

If you’re using an electronic Body Fat Monitor, make sure you’re well hydrated before taking your reading. Tim Ferriss, in his book ‘The Four Hour Body’ (http://fourhourbody.com/) lays out a protocol that has worked very well for me so far – I drink a large amount of water, and take my reading soon after I urinate.

4) Review Your Data:

Review your data frequently, and make notes. Keep track of vacations, binges, diet changes, illness, or anything that changes over time. Sometimes, in reviewing this data, you will find patterns that you least expect!