Image: Manage Your Depression through Exercise by Len Lantz (CC BY-NC-ND)
Synopsis: Len's Star Rating: 6 out of 10. A solid book on improving depressive symptoms through physical exercise.
BY LEN LANTZ, MD, author of unJoy / 12.21.2020; No. 27
Disclaimer: Yes, I am a physician, but I’m not your doctor and this article does not create a doctor-patient relationship. This article is for educational purposes and should not be seen as medical advice. You should consult with your physician before you rely on this information. This post also contains affiliate links. Please click this LINK for the full disclaimer.
Star Rating – 6 out of 10
Rating guide: 1 = horrible, 5 = average and 10 = wow
Author
Jane Baxter
About the author
Jane Baxter, PhD, is a psychotherapist, certified physical trainer and creator of PsychFit, a program that combines psychotherapy and personal training. She has a private practice in Washington, DC.
General description
Manage Your Depression through Exercise is a book about improving depression through physical exercise strategies and addressing the barriers that people have in starting and maintaining a healthy exercise routine. Topics covered in this book include:
A five-week plan for starting to exercise to improve mood
Basic research on exercise for depression
Strategies to combat ambivalence and negative, unbalanced thoughts
Issues related to loneliness, anger and anxiety that can contribute to depression and interfere with exercise
Unique and most important aspects
Manage Your Depression through Exercise is a surprisingly encouraging book. Dr. Baxter is consistently positive and encouraging. This can be a helpful approach because many people are easily discouraged about their bodies and exercise. The book felt like a longer read than I expected from a 176-page book, and I found myself disagreeing with one of her suggestions about exercising in the evening, which can interfere with sleep. Important concepts in this book include:
Using rating scales, charts and logs to start and maintain exercise and measure progress
Practicing affirmations for self-encouragement
Alternating strength training and cardio
Developing a healthier diet
Using strategies to combat negative thoughts before and during exercise
Sharing tips for people with disabilities
Best quotes
“Depression operates on excuses. Eliminating the ‘I can’t do it’ or ‘I don’t care, this is just who I am’ attitude is, in many cases, easier than you may think.”
“Watching too much TV can triple your hunger for more possessions, while reducing your personal contentment by about 5 percent for every hour you watch per day.”
“I have structured this program to help you prevent your mood disturbances from blocking the very activities that will help you feel better. The assumption is that during this program, your depression will get in the way of naturally feeling like exercising. So, let’s just count on that as a fact. It’s better to count on it and be prepared or pleasantly surprised than to not expect it and be caught off guard and demoralized as a result.”
Who would enjoy this book?
Anyone looking for a book that addresses negative thinking patterns about exercise or a book on starting to implement reasonable physical activity for their mood would likely enjoy Manage Your Depression through Exercise.
Who would not enjoy this book?
People who already know a fair amount about exercise or who are looking for an in-depth book on research on exercise for depression might not enjoy Manage Your Depression through Exercise.
Conclusion
Manage Your Depression through Exercise is a solid book on improving depressive symptoms through physical exercise.