Posts Tagged ‘exercise’

Meditation, nutrition, exercise are ________?


Meditation, nutrition and exercise are rarely used in healthcare, physical or mental.

Physicians pass out pills while clients desire a quick fix. We treat symptoms instead of correcting the root cause of illness.  How often have you heard your therapist demand extensive work between sessions.  That’s what it takes to heal.

Physicians and therapists receive little or no training on nutrition, meditation or exercise.


Our diet causes many of our issues, diabetes, heart disease and obesity. Pills do not address or change our bad behavior. They are quick and effortless though.

Doctors touch on exercise. I have never heard a therapist mention exercise or strenuous aerobic exercise.


We hear the mind-body connection constantly but exercise somehow never is recommended. When my mind was frozen from constant fight or flight firing, aerobic exercise could deplete all the cortisol and adrenaline.

The accomplishment my body enjoyed was shared by my mind. Stressed out, triggered or frozen mentally could not stop my legs from moving. Aerobic exercise gave me so many benefits during my worst PTSD days.

Movement is closer to life, sedentary closer to death.

Doctors rarely address attitude (mind) or ways it impacts physical disease. Some therapists use mindfulness in therapy however few have ever had a regular meditation practice.

Mindfulness (Meditation) if nothing else, gives the client, us, something to practice between therapy sessions. Mindfulness gives us a tool to regulate emotions, to follow the therapists instructions and to use anytime we need to focus and come back to now.

We heal ourselves internally. A pill has never healed PTSD, and never will. Your therapists will not heal you.


Look in the mirror, and know that is who is responsible for your life, healing or suffering.

Next post we will discuss the need for motivation or the skill to motivate clients.

Be your own Life coach

Change these behaviors: We eat for a few reasons, to avoid starvation, health and enjoyment. A healthy diet and moderation makes sense.

Three times a week enjoy some rigorous aerobic exercise. At least 30 to 60 minutes a workout. If you have energy yoga or resistance training are wonderful.

Practice meditating a minimum of 15 minutes a day. Bring energy, focus and gratitude to this soothing gift. Apply the awareness you have built during the day.


Calm the mind and try to release your stress.


Can you inspire yourself? Can you approach these challenges with a deep passion. I chose three areas to work on. You can add finances, shopping, planning, etc.


One of the greatest benefits of having a life coach is the demand for action. Many more people would heal if they took daily action.


Look at your practice with gratitude. Make a schedule to hold yourself accountable.

Aerobic Exercise Shown to Outdo Other Therapies for Depression By Traci Pedersen

Supervised aerobic exercise may offer significant relief for patients with major depressive disorder, according to a new study published in the journal Depression and Anxiety.


Although research has shown a link between exercise and reduced levels of depression, few studies have established the effects of aerobic exercise (AE) interventions on clinically depressed adult patients.


The purpose of this meta‐analysis was to look at the antidepressant effects of AE versus nonexercise therapies exclusively in depressed adults (18–65 years) who had been recruited through mental health services with a referral or clinical diagnosis of major depression.


The study looked at 11 trials involving 455 adult patients with major depression as their primary disorder. The participants engaged in supervised aerobic exercise for an average of 45 minutes at moderate intensity, 3 times per week for 9.2 weeks.



The AE intervention showed a significantly large overall antidepressant effect compared with antidepressant medication and/or psychological therapies.



Importantly, aerobic exercise revealed moderate-to-large antidepressant effects among trials with lower risk of bias, as well as large antidepressant effects among trials with short-term interventions (up to 4 weeks) and trials involving preferences for exercise.



Subgroup analyses showed similar effects for aerobic exercise across various settings and delivery formats, and in both outpatients and inpatients regardless of symptom severity.


“Collectively, this study has found that supervised aerobic exercise can significantly support major depression treatment in mental health services,” said lead author Dr. Ioannis D. Morres from the University of Thessaly in Greece.


Major depressive disorder affects around 14.8 million American adults, or about 6.7 percent of the U.S. population age 18 and older, in a given year. While major depressive disorder can develop at any age, the median age at onset is 32. As many as one in 33 children and one in eight adolescents have clinical depression. It is more prevalent in women than in men.


Depression in adults has been associated with several other chronic medical conditions such as diabetes, obesity, and chronic kidney disease, which can influence whether antidepressants are likely to help. For patients with these types of conditions, exercise may be particularly helpful.



In fact, previous research has shown that middle-aged people with high fitness levels are much less likely to eventually die from heart disease following a depression diagnosis.

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