European Stars and Stripes (Newspaper) - November 6, 1990, Darmstadt, Hesse                                I m a i Milf i m Emma it a is to. Is a 1 Sci Sac getting physical and beating the blues Bolyn Bulmahn Cox news service exercise May turn frowns into smiles doctors say. Ongoing medical research As Well As patient Case histories support the idea that physical activity May help beat depression. Quot there is a correlation Between exercise and feeling Good Quot said Tommy Smith a recreational therapist at Brazos psychiatric Hospital in Waco Texas a Quot when you exercise you feel better about  a we done to want to give the impression that exercise will always keep you from being depressed or cure depression but in Many cases it helps alleviate depression Quot Smith said. Why does exercise make you feel so terrific there a a scientific explanation. Quot it has something to do with the chemicals in the brain Quot said Van Jones clinical service director at Brazos. Quot exercise promotes the release of substances endorphins found to have an Impact on  a endorphins produce an effect similar to pain killing drugs which makes the mind feel mildly better to euphoric Quot said psychologist Hap Lecrone of Lake Shore Center for psychological sen ices. Quot the euphoria is a Safe but similar feeling to the High that drug abusers say they can get with heroin and  Lecrone a former runner said he s experienced the sensation called runner s High. Quot runners High is a subjective feeling that everything in life is Hunky Dory it s going to be All right and everything is going to work out of Quot Lecrone said. He never quite understood Why he d feel so optimistic and cheerful when exercising he said. Exercise can release another chemical called serotonin which gives people a sense of accomplishment he said. This helps improve a person s self concept. Quot eighty percent of runners surveyed say they have More daily Energy since they started running Quot Smith said. Quot when you Are depressed you have less  however running Isnit the Only exercise that improves depressed feelings. Lecrone said he quit running because of orthopaedic problems. He now walks briskly for at least an hour. He recommends a brisk five mile walk for an hour every Day As a Way to alleviate or prevent mild depression. Quot walking seems to be an exercise almost anybody can manage Quot Jones said. Everyone needs to do regular vigorous exercise Smith said. But he noted that the exercise should be tailored to meet a person s specific needs. Quot vigorous to me and vigorous to a 70-year-old lady Are two different things Quot Smith said. Quot a lot of times older people can t do strenuous physical activity but almost everyone can  exercise can include sports activities As Well As manual labor. Quot when we think of exercise the first thing we think of is calisthenic running and stuff Quot Smith said. Quot but anything vigorous to get your heart rate up is exercise. When you re in a Garden Hoe in hand chopping weeds you re getting  even housework such As cooking or cleaning a anything which includes vigorous physical activity a ranks As exercise said Jackie Cunningham clinical services director at Depaul Center. Quot the idea is to do something Quot she said. Quot its not necessary to do things perfectly. The idea is to get yourself moving to become interested in something else and not focus on yourself so  Smith said any Type of physical activity produces endorphins. This May include brisk walking Riding a Bike even a stationary Bike in front of the television. Quot you  want to sit on the Bike and pedal slowly Quot he said. Quot you have to work so your heartbeat speeds up to a  Quot even people in wheelchairs can do exercise Quot Cunningham said. Quot if All a person can do is stretch his Muscles there is a real  before launching an All out exercise program sedentary people a especially those who Are grossly overweight a should get a doctor s checkup to Rule out any underlying heart or lung problems. Quot i Don t know if anybody can say 15 minutes a Day keeps your depression in Check Quot Smith said. Quot i Don t think there is a set figure on time. If you want the aerobic effect for your heart the Rule is 20 to 30 minutes a Day three times a  vigorous exercise can be an outlet for pent up feelings and can release emotional Energy. Cunningham recommends the Book rapid Relief from emotional distress by Gary Emery and James Campbell. Quot it s full of exercises and How to do things to fight off the blues Quot she said. Tuesday november 6,1990 the stars and stripes a a a Page 13