Exercise: The New Anti-Depressant

By Claire Dorotik-Nana, LMFT @pdresources.org

Exercise: The New Anti-DepressantThere is something truly magical that happens when we exercise. While we know we feel better, several studies have shown some pretty dramatic effects that extend far beyond the physical. Our memory is improved (Alloway et al., 2016), our cognitive functioning is enhanced (Kindermann, 2016), and our brains are more connected (Raichlen, 2016).

Moreover, when Jasper Smits, the director of the Anxiety Research and Treatment Program at Southern Methodist University in Dallas, and Michael Otto, psychology professor at Boston University, analyzed dozens of population-based studies, clinical studies and meta-analytic reviews related to exercise and mental health, including their own meta-analysis of exercise interventions for mental health and studies on reducing anxiety sensitivity with exercise, the results were clear: exercise is a powerfully effective way to reduce depression and anxiety.

Smits explains, “Exercise has been shown to have tremendous benefits for mental health. The more therapists who are trained in exercise therapy, the better off patients will be” (Smits, 2010).

Individuals who exercise were seen to report fewer symptoms of anxiety and depression, and lower levels of stress and anger. Exercise appeared to affect, like an antidepressant, particular neurotransmitter systems in the brain, and was shown to help patients with depression re-establish positive behaviors. For patients with anxiety disorders, exercise was seen to reduce their fears and related bodily sensations such as a racing heart and rapid breathing.

And the benefits are immediate. While health practitioners often emphasize the long-term health outcomes of exercise, according to Smits and Otto, they should be talking about those felt right away. As Smits notes, “After just 25 minutes, your mood improves, you are less stressed, you have more energy – and you’ll be motivated to exercise again tomorrow. A bad mood is no longer a barrier to exercise; it is the very reason to exercise,” (Smits, 2010).

An important part of this, is that therapists help their patients take specific, achievable steps, and provide them with the tools they need to succeed, such as daily schedules, goal setting strategies and ways to overcome obstacles, prevent injuries and develop a healthy, individualized running regimen.

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Related Online Continuing Education (CE) Courses:

Therapeutic Aspects of Running is a 1-hour online continuing education (CE/CEU) course that will equip healthcare professionals with the knowledge to help clients develop a healthy individualized running regimen while preventing running injuries. Physical inactivity is among the most critical public health concerns in America today. For healthcare professionals, the creation and implementation of sustainable fitness solutions is a relevant cause. This course will help you become familiar with the physical and psychological rewards involved in the activity of running, identify risks and the most common running injuries – along with their symptoms and most probable causes – and describe strategies that can be used in preventing running injuries and developing a healthy individualized running regimen. Course #10-70 | 2014 | 16 pages | 10 posttest questions

In the Zone: Finding Flow Through Positive Psychology is a 2-hour online continuing education (CE) course that offers a how-to guide on incorporating flow into everyday life. According to the CDC, four out of ten people have not discovered a satisfying life purpose. Further, the APA reports that most people suffer from moderate to high levels of stress, and according to SAMSHA, adult prescription medication abuse (primarily to counteract attention deficit disorders) is one of the most concerning health problems today. And while clinicians now have a host of resources to mitigate distress and reduce symptomatology, the question remains: how do clinicians move clients beyond baseline levels of functioning to a state of fulfillment imbued with a satisfying life purpose? The answer may lie in a universal condition with unexpected benefits. This course will explore the concept of flow, also known as optimal performance, which is a condition we are all capable of, yet seldom cultivate. When in flow we experience a profound and dramatic shift in the way we experience ourselves, our capabilities, and the world around us. Our focus sharpens, our strengths are heightened, we feel an intense sense of euphoria and connection to the world around us, and we often realize capabilities we didn’t know were possible. For clients, flow doesn’t just help them become more capable, it dramatically improves their lives – teaching them not just to expect more from themselves, but how to cultivate the very conditions that make expecting more possible. This course, packed with exercises, tips, and tools, will demonstrate just how flow can be incorporated into your everyday life, and used to help your clients move from simply surviving to a life that harnesses and builds upon their own unique potential to thrive. Course 21-11 | 2016 | 30 pages | 15 posttest questions

Nutrition and Mental Health: Advanced Clinical Concepts is a 1-hour online continuing education (CE/CEU) course that examines how what we eat influences how we feel, both physically and mentally. While the role of adequate nutrition in maintaining mental health has been established for some time, just how clinicians go about providing the right nutritional information to the patient at the right time – to not just ensure good mental health, but actually optimize mood – has not been so clear. With myriad diets, weight loss supplements and programs, clients often find themselves reaching for the next best nutritional solution, all the while, unsure how they will feel, or even what to eat to feel better. On the other side of the equation, clinicians so often face not just a client’s emotional, situational, and relational concerns, but concerns that are clearly mired in how the client feels physically, and what impact his/her nutritional health may have on these concerns. For example, research into the role of blood sugar levels has demonstrated a clear crossover with client impulse control. Additionally, the gut microbiome, and its role in serotonin production and regulation has consistently made clear that without good gut health, mitigating anxiety and depression becomes close to impossible. So if good mental health begins with good nutritional health, where should clinicians start? What advice should they give to a depressed client? An anxious client? A client with impulse control problems? This course will answer these questions and more. Comprised of three sections, the course will begin with an overview of macronutrient intake and mental health, examining recent popular movements such as intermittent fasting, carb cycling and ketogenic diets, and their impact on mental health. In section two, we will look specifically at the role of blood sugar on mental health, and research that implicates blood sugar as both an emotional and behavioral regulator. Gut health, and specifically the gut microbiome, and its influence on mood and behavior will then be explored. Lastly, specific diagnoses and the way they are impacted by specific vitamins and minerals will be considered. Section three will deliver specific tools, you, the clinician, can use with your clients to assess, improve and maximize nutrition to optimize mental health. Course #11-06 | 2017 | 21 pages | 10 posttest questions

Professional Development Resources is a nonprofit educational corporation 501(c)(3) organized in 1992. We are approved to sponsor continuing education by the American Psychological Association (APA); the National Board of Certified Counselors (NBCC); the Association of Social Work Boards (ASWB); the American Occupational Therapy Association (AOTA); the American Speech-Language-Hearing Association (ASHA); the Commission on Dietetic Registration (CDR); the Alabama State Board of Occupational Therapy; the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy, Psychology & School Psychology, Dietetics & Nutrition, Speech-Language Pathology and Audiology, and Occupational Therapy Practice; the Ohio Counselor, Social Worker & MFT Board and Board of Speech-Language Pathology and Audiology; the South Carolina Board of Professional Counselors & MFTs; the Texas Board of Examiners of Marriage & Family Therapists and State Board of Social Worker Examiners; and are CE Broker compliant (all courses are reported within a few days of completion).

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5 Ways You Can Avoid Running Injury

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5 Ways You Can Avoid Running InjuryThere is nothing more upsetting to a runner than suffering an injury. Weeks, months, and even years of training and fitness can be jeopardized by a slip on the ice, a turn of the ankle, or a chronic overuse injury. As runners get closer to their goal race, a paranoia starts to build. Here are some simple ways you can avoid injury and stay sane.

Running Injured

According to the Harvard Gazette, between 30 and 80 percent of all regular runners are injured in a given year. The American Academy of Physical Medicine and Rehabilitation narrows it down a bit more, reporting that nearly 70 percent of all runners will become injured. Let’s think about that for just a second. Seven out of every 10 runners are suffering from injury on an annual basis. Chances are, if you’re a runner, you’ll be injured, too.

The most common running injuries are those caused by repetitive movements and stresses on the joints and tendons. You may recognize some of these more frustrating running injuries.

Runner’s Knee – Pain near the kneecap, especially after sitting for extended periods of time with knees bent or while walking down stairs or downhill.

Iliotibial Band Syndrome – Pain or aching on the outside of the knee, usually occurring in the middle or at the end of a run.

Shin Splints – Pain occurring in either the front or inside portions of the lower leg.

Achilles Tendinitis – Pain that begins as a mild ache in the back of the leg or above the heel after running.

Plantar Fasciitis – The pain is most noticeable when the foot flattens during weight-bearing or when pushing off with the toes during walking or running, and it is usually located near the heel.

Causes of Running Injury

There are two main causes of running injury: structural imbalance and training volume. Both can lead to injury, and many times the cause of the injury is not easy to diagnose. For example a foot problem can cause a problem in the knees, hips, or back. Finding, and treating, the cause of a running injury is the job of a trained expert.

Structural imbalance occurs when the body is misaligned, or when a certain muscle group is weak and requires other muscle groups to compensate. Structural imbalances can be caused by physical attributes like uneven leg length or severe overpronation of the foot. These physical problems will cause running injury unless diagnosed and treated.

The body adapts to stresses and becomes stronger. This is the basic principle of training. But, if you push too fast or run too far, you can stress the body in such a way that it never has time to fully recover and weakens instead. Training progression and temperance are the keys to avoiding overuse injury.

5 Ways to Avoid Running Injury

1. Prepare your body for running by walking. If you’re a new runner, or returning to running after a long hiatus, you’ll want to start slowly and condition your muscles with a regular walking program. Cross-training activities like swimming, rowing, or cycling will help with the cardiovascular aspect of running. But, walking will strengthen the muscles, joints, and tendons where running injury often occurs.

2. Understand your body type and be patient. For every pound of weight a person carries, they have four pounds on the knee when running. In other words, if you weigh 180 pounds, there are 720 pounds of force on the knee with each foot strike.

3. Follow a sensible training plan or find a coach. Your training plan should consist of mostly easy days. The progression of a decent training plan accounts for rest in daily, weekly and monthly cycles. Remember that a generic plan is nothing more than a good suggestion. You can, and should, deviate from the plan if your body is sending you signals that something isn’t right. If you’re lucky enough to have a running coach, communicate openly about any concerns you have.

4. Wear the right shoes. There are all kinds of shoes out there. Find a pair that feels good on your feet and compliments your running style. Replace your shoes when they no longer feel good. Specialty running stores can help you find the right type of shoe, but always ask about their return policy.

5. Practice injury prevention. Always warm up slowly for 10 minutes before running. Do some dynamic stretching before your runs and some static stretching after your runs. Foam roll tired muscles before and/or after runs. Ice and elevate any potential injury spots as soon as you feel them. Incorporate some strength training in your weekly routine to help strengthen your core and stabilize your body to prevent injury.

Seek the advice of medical professionals before your injury stops you from running. And, most importantly, listen to your body and recognize the signs of overtraining so that you can avoid running injury.

Jason is an experienced distance runner, RRCA certified coach, and editor ofSaltmarshRunning.com

Source: http://www.huffingtonpost.com/jason-saltmarsh/avoid-running-injury_b_5648971.html

Related Online Continuing Education (CE/CEU) Course:

Therapeutic Aspects of Running is a 1-hour online continuing education (CE/CEU) course that will help you become familiar with the physical and psychological rewards involved in the activity of running, identify risks and the most common running injuries – along with their symptoms and most probable causes – and describe strategies that can be used in preventing running injuries and developing a healthy individualized running regimen.

Professional Development Resources is approved by the American Psychological Association (APA) to sponsor continuing education for psychologists; the National Board of Certified Counselors (NBCC ACEP #5590); the Association of Social Work Boards (ASWB Provider #1046, ACE Program); the American Occupational Therapy Association (AOTA Provider #3159); the Commission on Dietetic Registration (CDR Provider #PR001); the California Board of Behavioral Sciences (#PCE1625); the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy (#BAP346), Psychology & School Psychology (#50-1635), Dietetics & Nutrition (#50-1635), and Occupational Therapy Practice (#34); the Ohio Counselor, Social Worker & MFT Board (#RCST100501); the South Carolina Board of Professional Counselors & MFTs (#193); and the Texas Board of Examiners of Marriage & Family Therapists (#114) and State Board of Social Worker Examiners (#5678).

Therapeutic Aspects of Running – New Online CE Course

By Dana Denissel, MOT

Therapeutic Aspects of RunningTherapeutic Aspects of Running is a 1-hour online continuing education (CE/CEU) course that will equip healthcare professionals with the knowledge to encourage clients on developing a healthy individualized running regimen while preventing running injuries.

Physical inactivity is among the most critical public health concerns in America today. For healthcare professionals, the creation and implementation of sustainable fitness solutions is a relevant cause. Therapeutic Aspects of Running will help you become familiar with the physical and psychological rewards involved in the activity of running, identify risks and the most common running injuries – along with their symptoms and most probable causes – and describe strategies that can be used in preventing running injuries and developing a healthy individualized running regimen. Course #10-70 | 2014 | 16 pages | 10 posttest questions

Professional Development Resources is approved by the American Psychological Association (APA) to sponsor continuing education for psychologists; the National Board of Certified Counselors (NBCC ACEP #5590); the Association of Social Work Boards (ASWB Provider #1046, ACE Program); the American Occupational Therapy Association (AOTA Provider #3159); the Commission on Dietetic Registration (CDR Provider #PR001); the California Board of Behavioral Sciences (#PCE1625); the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy (#BAP346), Psychology & School Psychology (#50-1635), Dietetics & Nutrition (#50-1635), and Occupational Therapy Practice (#34); the Ohio Counselor, Social Worker & MFT Board (#RCST100501); the South Carolina Board of Professional Counselors & MFTs (#193); and the Texas Board of Examiners of Marriage & Family Therapists (#114) and State Board of Social Worker Examiners (#5678).