Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being

246 Pages·2011·0.84 MB·English

by  Michael Otto

EXERCISE FOR MOOD AND ANXIETY
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EXERCISE FOR MOOD
AND ANXIETY
Proven Strategies for Overcoming
Depression and Enhancing Well-Being
Michael W. Otto, Ph.D.
AND
Jasper A. J. Smits, Ph.D.
1
1

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Copyright © 2011 by Oxford University Press, Inc.
Published by Oxford University Press, Inc.
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____________________________________
Library of Congress Cataloging-in-Publication Data
Ott o, Michael W.
Exercise for mood and anxiety : proven strategies for overcoming depression
and enhancing well-being / Michael W. Ott o, Jasper A.J. Smits.
p. cm.
Includes bibliographical references and index.
ISBN 978-0-19-979100-2
1. Mood (Psychology) 2. Anxiety. 3. Exercise therapy.
4. Exercise—Psychological aspects. I. Smits, Jasper A. J. II. Title.
BF521.O88296 2011
615.8’2—dc22 2011010216
____________________________________
9 8 7 6 5 4 3 2 1
Printed in the United States of America on acid-free paper
MWO: To Whitney, for her extraordinary love
and warmth
JAJS: To Jill and Stella, for their love and support
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ACKNOWLEDGMENTS
W e owe gratitude to many people who have helped us complete
this project. First among these are international teams of researchers
who have documented the mood-enhancing eff ects of exercise in
population-based studies, experimental investigations, clinical stud-
ies, meta-analytic comparisons, and review articles. We would also
like to thank our collaborators on our own investigations in this
area. In particular, our collaborators on research and review articles
included Evi Behar, Tim Church, Lynett e Craft , Lindsey deBoer,
Daniel Galper, Dina Gordon, Tracy Greer, Pamela Handelsman,
Bridget Hearon, Kristin Julian, Kate McHugh, Heather Murray,
Mark Powers, Katherine Presnell, Georgia Stathopoulou, Candyce
Tart, Madhukar Trivedi, Angie Utschig, and Michael Zvolensky.
All of these individuals helped expand what is known about the
benefi ts of exercise for mood and anxiety disorders. We would also
like to thank Jaime Toussaint, Michelle Capozzoli, Michelle Davis,
and Samantha Moshier for their help with draft s of this project.
Finally, we want to thank Sarah Harrington, our editor at OUP, for
her enthusiasm for this book and her expert help ushering it through
the publication process.
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CONTENTS
1. About Th is Book 3
2. Exercise Works for Your Mood 7
3 . Why Exercise Programs Fail 23
4 . Th e Forest Before the Trees:
Th e Truth About Motivation 35
5. Directing Your Th oughts for Exercise Success 61
6. Planning Your Exercise Routine 81
7 . Th e Exercise Prescription 101
8 . Enjoying Yourself During Exercise 114
9. Rewarding Yourself Aft er Exercise 139
10. Diversifying Your Exercise Routine 158
11. Extending Your Achievements: An Active
and Fit Life 174
Resources 201
Appendix 213
References 214
Index 231
About the Authors 234