Exercise recommendations

Jennifer Morris, MD PC

ABPN, ABOM, ABPM-add, ISSP

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Mood disorders, anxiety disorders, and other psychiatric conditions independently are associated with weight gain. These genetic factors are not changeable. However, individuals with mental health conditions are disproportionately impacted by the concerns outlines in the top left aspect of the blueprint. These are "change-ables"...risk factors that we hope to EMPOWER you to own, self-advocate for, and change. We are here to help...

Firth et al (2019): The Lancet Psychiatry Commission: a blueprint for protecting physical health in people with mental illness. Lancet Psychiatry 6(8), 675-712. 

Exercise is a "change-able" that also improves depression, anxiety, ADD, substance misuse, and thought disorders. It is the most under-prescribed treatment modality, with the BEST side-effect profile. By itself exercise is impactful, but added to medicine the effects of each multiply.

 The World Health Organization recommends the following exercise amounts:

Children and Adolescents 5-17 years old

60+ minutes of moderate to vigorous exercise daily

> 60 minutes yields additional benefits

3+ times/week exercise that strengthens muscle/tone

Adults 18-64

150 minutes moderate to vigorous exercise daily

300 + minutes of moderate to vigorous exercise provides additional health benefits

2 + times per week muscle strengthening activities

Adults older than 64

moderate to vigorous exercise and muscle-strengthening as above

poor mobility: activities to enhance balance and prevent falls 3+ days/week

Exercise, from a biologic frame, is hypothesized to release endorphins, prevent reuptake of  monoamines (serotonin, norepinephrine), improve brain-derived neurotropic factor and hippocampal volume (improves neuroplasticity and mood), reduces cortisol through cardiovascular changes (reduces inflammation) and increases IL-6 (reduces appetite and inflammation through a DIFFERENT process than that involved in inflammatory illnesses...that one threw me too for a minute...Nash) and IL-10 (reduces inflammation...Docherty) while decreasing C-reactive protein (decreases inflammation.)

Nash, Dan; Michael G. Hughes, Lee Butcher, Rebecca Aicheler, Paul Smith, Tom Cullen, and Richard Webb. IL-6 signaling in acute exercise and chronic training: potential consequences for health and athletic performance. Scand J Med Sci Sports 2023 Jan; 33(1):4-19.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10092579/ Access 9/1/2024. 

Docherty, Sophie; Rachael Harley, Joseph J. McAuley, Lindsay A.N. Crowe, Carles Pedret, Paul D. Kirwan, Stefan Siebert and Neal L. Millar. The effect of exercise on cytokines: implications for musculoskeletal health: a narrative review. BMC Sports Science, Medicine and Rehabilitation; Jan 6, 2022. https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-022-00397-2. Accessed 9/1/24.