MAP training: combining meditation and aerobic exercise reduces depression and rumination while enhancing synchronized brain activity

Abstract

Mental and physical (MAP) training is a novel clinical intervention that combines mental training through meditation and physical training through aerobic exercise. The intervention was translated from neuroscientific studies indicating that MAP training increases neurogenesis in the adult brain. Each session consisted of 30 min of focused-attention (FA) meditation and 30 min of moderate-intensity aerobic exercise. Fifty-two participants completed the 8-week intervention, which consisted of two sessions per week. Following the intervention, individuals with major depressive disorder (MDD; n = 22) reported significantly less depressive symptoms and ruminative thoughts. Typical healthy individuals (n = 30) also reported less depressive symptoms at follow-up. Behavioral and event-related potential indices of cognitive control were collected at baseline and follow-up during a modified flanker task. Following MAP training, N2 and P3 component amplitudes increased relative to baseline, especially among individuals with MDD. These data indicate enhanced neural responses during the detection and resolution of conflicting stimuli. Although previous research has supported the individual beneficial effects of aerobic exercise and meditation for depression, these findings indicate that a combination of the two may be particularly effective in increasing cognitive control processes and decreasing ruminative thought patterns.

Stressful Life Memories Relate to Ruminative Thoughts in Women With Sexual Violence History, Irrespective of PTSD

“…We recently developed a novel intervention to help women recover from the trauma of SV ( 26 , 27 , 96 ). The intervention is known as MAP Training because it combines “Mental And Physical” Training.…”

“…As such, the tendency to ruminate was considered a potential risk factor for PTSD ( 22 , 23 ). However, more recent data suggest that rumination is malleable and can be decreased significantly by interventions, which target trauma memories ( 24 – 27 ). In general, ruminative thoughts have been most often associated with depression, although recent studies, including our own, indicate a strong relationship to trauma ( 22 , 28 ).…”

Meditation and Aerobic Exercise Enhance Mental Health Outcomes and Pattern Separation Learning Without Changing Heart Rate Variability in Women with HIV

“…Neurogenesis is not measurable in the human brain while someone is alive; however, MAP Training does not necessarily depend on changes in neurogenesis for its efficacy. In previous studies, we have determined that weekly training tends to decrease depression and anxiety as well as measures of rumination and stress (Alderman et al, 2016;Lavadera et al, 2020;Shors et al, 2014Shors et al, , 2018. So far, however, we have not identified the mechanisms through which the combination of mental and physical training enhances mental health.…”

“…In another study, women with substance dependence were less anxious and acquired greater cardiovascular fitness (measured as VO 2 ) (Shors et al, 2014). In yet another study, the training decreased ruminative thoughts and depressive symptoms by 40% in adults with major depressive disorder, while increasing synchronized brain activity during tests for cognitive control (Alderman et al, 2016). The program also decreased perceived stress while increasing quality of life, this time in medical students (Lavadera et al, 2020).…”

Bullying Environment Moderates the Relationship Between Exercise and Mental Health in Bullied US Children

“…Exercise has profound positive effects on mental health, including reductions in depression and anxiety as well as improved mood and self‐esteem, and has been examined increasingly as an adjunct treatment in clinical and school settings . Combined mental and physical training, including mindfulness and aerobic exercise, have been shown to reduce rumination, anxiety, and depression . Given the overall safety and accessibility of exercise programming, specific calls have been made for exercise interventions aimed at mental health benefits in children and adolescents and may represent a safe and financially accessible tool in the response to bullying in school age children …”