This post covers exercise prescription for those with depression, how much exercise is required and adherence. It contains excerpted content from Clinical Exercise Physiology, Fifth Edition. Many systematic reviews and meta-analyses have summarized the antidepressant effect of exercise. A meta-review conducted in 2019 concluded across eight individual meta-analyses that exercise reduced depressive symptoms in children, adults, and older adults (1). Exercise prescription An exercise prescription for people with depression will likely differ little from the prescription used for healthy individuals. Clinicians should be aware, however, that several symptoms of depression (e.g., loss of interest, fatigue, low self-confidence) may interfere with participation in exercise, and that comorbidities can further complicate matters. Training method Frequency Intensity Time (Duration) Type (Mode) Progression Cardiorespiratory 3-5 d/wk Initially moderate, then increased to 70%-80% of heart rate reserve; as tolerated, train at higher end of heart rate range 30-45 min (progress if necessary) Gross motor activities such as walking and biking Begin at lower intensity for markedly deconditioned patients. Gradually progress as tolerated. Resistance 2 or 3 d/wk 10RM-15RMRPE of 11-15 …
Injury can put an athlete out of sport for weeks, months, or even completely. That’s why it is important to have a solid understanding of why injuries occur and how to prevent them.
Arthritis is is the leading cause of lower extremity disability in older adults, and the hip and knee are the most commonly affected. In this post, adapted from Adaptive Yoga, we explore exercises to help alleviate arthritis in the knee and hip.
More than 80 percent of people will experience low back pain at some point in their lifetime. This post, adapted from Brian Richey’s Back Exercise: Stabilize, Mobilize and Reduce Pain explores what non-specific low back pain is, what causes it and the exercises you can perform to treat it.
Image by Lukáš Dlutko (Pexels) Tennis elbow is extremely common in sport. Massage can help relieve it. This article features tips to help you perform massage for tennis elbow injuries.
The 11 best sports massage books for physical, manual or massage therapists, athletic and personal trainers, chiropractors and physiotherapists.
The Upper Trapezius, Levator Scapulae and Erector Spinae are often tight in athletes and non-athletes. This post adapted fromSoft Tissue and Trigger Point Release, 2nd Edition will help you understand and perform active- assisted soft tissue release for the upper back.
Neck pain is a common injury, especially for those involved in playing sports. Treating neck pain is a very sensitive subject and definitely not something you want to get wrong.