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Conquering Depression And Anxiety Through Exercise - Keith Johnsgard

Conquering Depression And Anxiety Through Exercise

Paperback Published: 1st April 2004
ISBN: 9781591021926
Number Of Pages: 305

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One out of every two Americans will suffer from some mental disorder during their lifetimes, with depression being the most common problem. How do most of us cope? Usually, we turn to overeating, drinking, and smoking. In short, we treat our unhealthy mental reactions to the American lifestyle with even unhealthier physical habits.
Clinical psychologist Keith Johnsgard — an inveterate runner who is in his 70’s! — proposes a better solution in this uplifting book. Why not turn to exercise — one of the healthiest aspects of American lifestyle — as a means of improving not just our physical well-being but our state of mind as well? Though usually associated with losing weight and physical fitness, exercise does in fact offer many mental health benefits. Johnsgard inspires us to put on a pair of sneakers and start moving. He draws from a lifetime of clinical experience, research on the psyche of the athlete, and personal experience as an athlete to make a convincing case that exercise can greatly enhance our mental outlook. Further, physical activity decreases the symptoms of depression as well as psychotherapy and drugs, and with only positive side effects! Exercise not only reduces depression and anxiety, but also boosts your energy level and self-esteem.
If depression and anxiety have overshadowed your life, or you just want to improve your mental outlook while enhancing your physical fitness, this book is a superb motivator to help you help yourself through the healthiest, least expensive, and simplest method available.

Forewordp. 17
Acknowledgmentsp. 21
Prologue: Sam and the Coyotep. 23
Trouble in Paradisep. 31
Hunter-Gatherers Lost in Cyberspacep. 33
Out of Africap. 34
Homo sapiens sapiensp. 35
The Shangri-la Villagersp. 38
Old-Fashioned Americansp. 40
The Twentieth Century: The Good, the Bad, and the Uglyp. 41
Optional Premature Death in Americap. 43
High-Risk Sportsp. 44
The Birth of the Bluesp. 46
The Dark Side of Americanizationp. 48
The Silicon Zoop. 49
Choicesp. 49
Part-time Contemporary Primitivesp. 51
How Many of Us Exercise?p. 53
Who Are the Exercisers?p. 54
Why Do We Do It?p. 56
The Research Groupsp. 57
Personal Challenge and Self-Imagep. 58
Health and Fitnessp. 60
Weight Controlp. 62
Mood Improvementp. 62
Centeringp. 63
Afterglowp. 65
Experience and Moodp. 66
Gender, Exercise, and Moodp. 67
Social Motivesp. 68
Competitionp. 69
Addictionsp. 71
Summing Upp. 71
Some Basic Conceptsp. 73
Anaerobic and Aerobic Energy Productionp. 74
Aerobic Training and Cardiorespiratory Fitnessp. 76
The 1998 ACSM Fitness Reportp. 76
Monitoring Training Intensityp. 78
Resistance Trainingp. 80
Heartbeats in the Bankp. 81
Exercise and Mental Healthp. 83
Moods and Self-Esteemp. 85
Just What Are Moods?p. 87
The Ways of Scientistsp. 90
The Early Studiesp. 92
Some Quasi-Experimentsp. 95
True Experimentsp. 98
The Experimental Evidence: Conclusionsp. 100
Epidemiological Evidencep. 101
Too Much of a Good Thingp. 102
Changing How We Feel about Ourselvesp. 105
Anxiety and Anxiety Disordersp. 109
Normal Anxiety and Anxiety Disordersp. 111
Anxiety in Normal Populationsp. 112
How Do We Measure Anxiety?p. 113
Reviews of Research on Exercise and Anxietyp. 115
Exercise to Reduce State Anxiety: What Kind?p. 116
How Hard?p. 117
Duration?p. 118
Durability of Effectsp. 118
Trait Anxietyp. 119
The Mechanisms: Psychological Theoriesp. 120
Physiological Mechanismsp. 121
Neurotransmitter Mechanismsp. 124
Subsyndromal Anxiety: Mechanisms and Treatmentp. 127
Exercise Treatment of Anxiety Disordersp. 128
Panic Disorderp. 131
Phobic Disordersp. 133
Summing Upp. 137
Another View of Anxietyp. 138
Depression and Mood Disordersp. 141
Criteria for a Major Depressive Episodep. 141
Criteria for Dysthymic Disorderp. 143
Meta-Analyses: Exercise Treatment and Depressionp. 145
Epidemiological Investigationsp. 147
Exercise and Subsyndromal Depression: Experimental Studiesp. 149
Anaerobic versus Aerobic Exercisep. 154
Exercise Treatment with Hospitalized Patientsp. 155
Exercise versus Zoloftp. 157
Walking and Talking with Patientsp. 158
When Is Exercise Treatment Appropriate?p. 161
Hypothesized Mechanisms: Psychological Theoriesp. 163
Biochemical Theoriesp. 165
The Biochemical Effects of Exercisep. 168
Summing Upp. 171
Substance Use and Other Mental Disordersp. 175
Substance-Use Disordersp. 176
Substance Dependencep. 177
Substance Abusep. 178
Bipolar Disorderp. 183
Other Mental Disordersp. 185
Summing Upp. 186
Exercise and Physical Healthp. 187
The Wellness Umbrellap. 189
A Matter of Life and Deathp. 189
Exercise and Longevityp. 191
Physical Activity and Strokesp. 196
Exercise and Disabilityp. 197
The Mechanismsp. 199
Coronary Arteries and Aerobic Trainingp. 200
Increased Cooling Capacityp. 202
Changes in Blood Chemistryp. 203
Exercise and Cancerp. 205
Breast Cancerp. 205
Colon Cancerp. 207
Other Forms of Cancerp. 207
Exercise and Diabetesp. 208
Exercise and Osteoarthritisp. 209
Exercise and Osteoporosisp. 211
Exercise and Immune Functionp. 213
Back to the Surgery Wardp. 216
An Exercise Formula for Weight Lossp. 219
How Do We Know If We're Overweight?p. 219
Just How Dangerous Are Those Extra Pounds?p. 221
Life Just Isn't Fairp. 223
Diets, Exercise, and Metabolic Ratesp. 225
The Solutionsp. 226
Fit and Fatp. 227
The Fat-Burning Mantrap. 228
Converting Our Muscles into Fat Burnersp. 230
How Do We Decide What to Eat?p. 231
Some Thoughts on Weight-Loss Strategiesp. 233
The Risksp. 237
Exercise and Sudden Deathp. 238
Age and Atherosclerosisp. 238
Catch-22p. 239
Injuriesp. 240
Exercise Abuse and Dependencyp. 241
Confessions of a Born-Again Runnerp. 243
The Art of Embracing Sweatp. 247
How Can I Make Myself Do It?p. 249
Realistic Goalsp. 249
The Chunky Masses Are Not Our Friendsp. 250
Television and Video Games Are Not Our Friendsp. 250
A Personal Odysseyp. 253
Too Many Responsibilities, Too Little Timep. 254
Getting Our Priorities Straightp. 256
The Power of Knowledgep. 256
Doing Itp. 257
Who We Are and What We Needp. 261
Avoiding Problemsp. 262
Stretching, Warm-Up, and Cool-Downp. 264
Injuriesp. 264
A Walking Programp. 265
Epilogue: A Bridge over Troubled Watersp. 269
Using Exercise to Cope with Stressp. 269
The Truth Cookiesp. 270
Notesp. 275
Indexp. 293
Table of Contents provided by Rittenhouse. All Rights Reserved.

ISBN: 9781591021926
ISBN-10: 1591021928
Audience: General
Format: Paperback
Language: English
Number Of Pages: 305
Published: 1st April 2004
Publisher: Prometheus Books
Country of Publication: US
Dimensions (cm): 21.1 x 13.3  x 1.7
Weight (kg): 0.34
Edition Number: 1