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Conquering Depression and Anxiety Through Exercise » (1st Edition)

Book cover image of Conquering Depression and Anxiety Through Exercise by Keith Joshsgard

Authors: Keith Joshsgard
ISBN-13: 9781591021926, ISBN-10: 1591021928
Format: Paperback
Publisher: Prometheus Books
Date Published: May 2004
Edition: 1st Edition

Author Biography: Keith Joshsgard

Book Synopsis

	Foreword	17
	Acknowledgments	21
	Prologue: Sam and the Coyote	23
Part 1	Trouble in Paradise	31
1.	Hunter-Gatherers Lost in Cyberspace	33
	Out of Africa	34
	Homo sapiens sapiens	35
	The Shangri-la Villagers	38
	Old-Fashioned Americans	40
	The Twentieth Century: The Good, the Bad, and the Ugly	41
	Optional Premature Death in America	43
	High-Risk Sports	44
	The Birth of the Blues	46
	The Dark Side of Americanization	48
	The Silicon Zoo	49
	Choices	49
2.	Part-time Contemporary Primitives	51
	How Many of Us Exercise?	53
	Who Are the Exercisers?	54
	Why Do We Do It?	56
	The Research Groups	57
	Personal Challenge and Self-Image	58
	Health and Fitness	60
	Weight Control	62
	Mood Improvement	62
	Centering	63
	Afterglow	65
	Experience and Mood	66
	Gender, Exercise, and Mood	67
	Social Motives	68
	Competition	69
	Addictions	71
	Summing Up	71
3.	Some Basic Concepts	73
	Anaerobic and Aerobic Energy Production	74
	Aerobic Training and Cardiorespiratory Fitness	76
	The 1998 ACSM Fitness Report	76
	Monitoring Training Intensity	78
	Resistance Training	80
	Heartbeats in the Bank	81
Part 2	Exercise and Mental Health	83
4.	Moods and Self-Esteem	85
	Just What Are Moods?	87
	The Ways of Scientists	90
	The Early Studies	92
	Some Quasi-Experiments	95
	True Experiments	98
	The Experimental Evidence: Conclusions	100
	Epidemiological Evidence	101
	Too Much of a Good Thing	102
	Changing How We Feel about Ourselves	105
5.	Anxiety and Anxiety Disorders	109
	Normal Anxiety and Anxiety Disorders	111
	Anxiety in Normal Populations	112
	How Do We Measure Anxiety?	113
	Reviews of Research on Exercise and Anxiety	115
	Exercise to Reduce State Anxiety: What Kind?	116
	How Hard?	117
	Duration?	118
	Durability of Effects	118
	Trait Anxiety	119
	The Mechanisms: Psychological Theories	120
	Physiological Mechanisms	121
	Neurotransmitter Mechanisms	124
	Subsyndromal Anxiety: Mechanisms and Treatment	127
	Exercise Treatment of Anxiety Disorders	128
	Panic Disorder	131
	Phobic Disorders	133
	Summing Up	137
	Another View of Anxiety	138
6.	Depression and Mood Disorders	141
	Criteria for a Major Depressive Episode	141
	Criteria for Dysthymic Disorder	143
	Meta-Analyses: Exercise Treatment and Depression	145
	Epidemiological Investigations	147
	Exercise and Subsyndromal Depression: Experimental Studies	149
	Anaerobic versus Aerobic Exercise	154
	Exercise Treatment with Hospitalized Patients	155
	Exercise versus Zoloft	157
	Walking and Talking with Patients	158
	When Is Exercise Treatment Appropriate?	161
	Hypothesized Mechanisms: Psychological Theories	163
	Biochemical Theories	165
	The Biochemical Effects of Exercise	168
	Summing Up	171
7.	Substance Use and Other Mental Disorders	175
	Substance-Use Disorders	176
	Substance Dependence	177
	Substance Abuse	178
	Bipolar Disorder	183
	Other Mental Disorders	185
	Summing Up	186
Part 3	Exercise and Physical Health	187
8.	The Wellness Umbrella	189
	A Matter of Life and Death	189
	Exercise and Longevity	191
	Physical Activity and Strokes	196
	Exercise and Disability	197
	The Mechanisms	199
	Coronary Arteries and Aerobic Training	200
	Increased Cooling Capacity	202
	Changes in Blood Chemistry	203
	Exercise and Cancer	205
	Breast Cancer	205
	Colon Cancer	207
	Other Forms of Cancer	207
	Exercise and Diabetes	208
	Exercise and Osteoarthritis	209
	Exercise and Osteoporosis	211
	Exercise and Immune Function	213
	Back to the Surgery Ward	216
9.	An Exercise Formula for Weight Loss	219
	How Do We Know If We're Overweight?	219
	Just How Dangerous Are Those Extra Pounds?	221
	Life Just Isn't Fair	223
	Diets, Exercise, and Metabolic Rates	225
	The Solutions	226
	Fit and Fat	227
	The Fat-Burning Mantra	228
	Converting Our Muscles into Fat Burners	230
	How Do We Decide What to Eat?	231
	Some Thoughts on Weight-Loss Strategies	233
10.	The Risks	237
	Exercise and Sudden Death	238
	Age and Atherosclerosis	238
	Catch-22	239
	Injuries	240
	Exercise Abuse and Dependency	241
	Confessions of a Born-Again Runner	243
Part 4	The Art of Embracing Sweat	247
11.	How Can I Make Myself Do It?	249
	Realistic Goals	249
	The Chunky Masses Are Not Our Friends	250
	Television and Video Games Are Not Our Friends	250
	A Personal Odyssey	253
	Too Many Responsibilities, Too Little Time	254
	Getting Our Priorities Straight	256
	The Power of Knowledge	256
12.	Doing It	257
	Who We Are and What We Need	261
	Avoiding Problems	262
	Stretching, Warm-Up, and Cool-Down	264
	Injuries	264
	A Walking Program	265
	Epilogue: A Bridge over Troubled Waters	269
	Using Exercise to Cope with Stress	269
	The Truth Cookies	270
	Notes	275
	Index	293