The Health and Mental Health Benefits of Exercise
A recent American Medical News article by Tanya Albert Henry provided details of a study which helps
physicians understand what kind and how much physical activity in best for patients. Over the past
decade, there has been much research demonstrating the benefits that exercise has for patients with
depression. This new study helps physicians prescribe the right dose. After reviewing data from nine
randomized controlled trials that evaluated the link between exercise and mood enhancement, the
study offered several recommendations for a broad list of diagnoses and conditions, not just for
depression. Physical activity recommendations:
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Aerobic exercise is best but resistance training also has benefits
Three to five exercise sessions weekly are needed
Each session should be 45 to 60 minutes
For aerobic exercise, intensity needs to reach 50% to 85% of the maximum heart rate. For
resistance training, patients need to do 80% of one repetition maximum, which is the maximum
weight that can be lifted at a single time.
At least 10 weeks of training are needed
The article provided the following tips for success:
 Warn patients that it can be difficult to get started exercising
 Suggest they pair exercise with something fun – audio books, podcasts, music or while watching
one of their favorite television shows
 Explain the benefits of working out with other people – if you are accountable to others, you
are more likely to follow through
 Have them log their activity using a diary or an electronic monitoring device – these logs are
available through our Employee Wellness website as well as through our INTEGRIS Personal
Health Records – and have them bring their logs for follow up visits or at their annual well
check visit
 If possible, monitor every one to two weeks
 Have them record how they feel after they exercise
The article notes that as we transition into some of the changes of our new health care system,
prescribing exercise will be additional tool available to physicians. There are a multitude of studies
demonstrating the health benefits of exercise that go beyond the mood-enhancing benefits for people
with depression. Physical activity can benefit people suffering from a variety of physical health
conditions and for other mental, emotional or behavioral health issues. Examples are –
fibromyalgia
osteoarthritis
Guillain-Barre syndrome
autism spectrum disorders
chronic fatigue syndrome
COPD
post-stroke balance
psychosocial well-being of adolescents
chronic back and neck pain
Asthma
Anxiety
Smoking
For specific exercise recommendations for each of these conditions or for copies and information
regarding supporting clinical trials, please visit the INTEGRIS James L. Hall Jr. Center for Mind, Body,
and Spirit at http://integrisok.com/mind-body-spirit. In addition to the various exercise classes
available at INTEGRIS PACER Fitness Center, yoga classes, massage and mind body therapy services are
offered through INTEGRIS Cancer Institute of Oklahoma, plus the unique Yoga for Kids classes at the
INTEGRIS James L. Hall, Jr. Center for Mind, Body & Spirit. For more information, please contact:
INTEGRIS James L. Hall, Jr. Center for Mind, Body & Spirit
Sara Barry * 405-250-3804 * sara.barry@integrisok.com
INTEGRIS PACER Fitness Center
Chelsey Deakins * 405-365-9893 * chelsey.deakins@integrisok.com
INTEGRIS Cancer Institute of Oklahoma
Allen Haag * 405-249-7420 * allen.haag@integrisok.com