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Stopping exercise can cause symptoms of depression, as shown by research from the University of Adelaide. The solution is simple: Never stop.
Training for Your Mental Health
We have, of course, written before about the mental benefits of exercise. Last year, for example, in the article titled “Train Away Depression,” based on research into the positive effects of exercise on depressive symptoms.
I’m not a psychologist, but I naturally see examples in the many fitness enthusiasts I encounter as a fitness photographer. Some time ago, I spoke with someone who, after a suicide attempt, had used exercise as a ladder out of the pit. Life can throw a lot at you, making you feel like you’re losing your grip and control. Financial, social, or relational problems often have no simple solution.
By exercising, you can at least gain control over that one aspect of your life. Then there’s at least something where you see improvement. A glimmer of hope.
Stopping Exercise and Mental Health Issues
However, that glimmer of hope doesn’t work like a light switch that you turn on once. More like a dynamo on a bicycle. When you stop cycling, the light goes out too. No one needs to tell you that you feel like crap when you’re used to exercising regularly and that routine is interrupted. You feel yourself shrinking where you want to be large and growing where you want to be small. In your head, this process happens much faster than in reality. A week without exercise can feel like you’ve shortchanged yourself, even if it was a deliberate and necessary rest period.
Researchers from Australia wanted to assess this effect by reviewing previous studies in this area [1]. For this, they delved into research on people with and without a history of depressive symptoms. They also referred to the many studies on the positive effects of exercise but now wanted to know more about the effects when you stop exercising. In the studies examined, a total of 152 adults participated who had done training for at least three months, thirty minutes three times a day.
Depressive Symptoms 3 Days After Stopping Exercise
They concluded that depressive symptoms occurred in some cases as early as three days after stopping exercise. The researchers refer to other studies where this effect occurred after one or two weeks, but they also find that to be a short time. These depressive symptoms also occur in the absence of certain biological markers normally associated with depression.
They therefore speak of a ‘new effect,’ although they point out that the research is not very strong due to its small size and possible bias.
As a conclusion, they offer the standard text that larger follow-up studies should provide more clarity on this. In the meantime, people should at least be aware of the possible mental issues when stopping exercise.
Keep Going
In my opinion, the research doesn’t add much. As mentioned, it’s not very surprising that you feel less pleasant when a healthy routine is interrupted. All the reasons you had to tell yourself that you were doing well and thereby leading to a better mood are now reasons to feel crappy.
Furthermore, you have to wonder what you can do with this information. Or rather, when you should bring this information. As a coach, for example, you can first only show studies to your client that show that he or she will also feel mentally better by exercising. Once they’ve fallen into the ‘fitness trap,’ you can keep them there by telling them that they will fall into a severe depression if they don’t stick to the schedule. Exaggerating the truth means nothing these days.
Reference
- Julie A. Morgan, Andrew T. Olagunju, Frances Corrigan, Bernhard T. Baune. Does ceasing exercise induce depressive symptoms? A systematic review of experimental trials including immunological and neurogenic markers. Journal of Affective Disorders, 2018; 234: 180 DOI: 10.1016/j.jad.2018.02.058
