Regular exercise may improve mood in people with mild to moderate depression, Harvard Medical School states. It may also play a role in easing depression in some people with severe depression. Exercise should be considered an adjunct treatment for depression. Continue to take any medication as prescribed. Note that medication may work more quickly to relieve depression than physical activity, although exercise's effects may last longer.
Significance
Some people lack access to traditional depression treatments of medication and therapy because of cost. They may also avoid these treatments because of social stigma. Exercise is available to everyone and free of cost. Many depression medications also come with risks and side effects. Physical symptoms include nausea, diarrhea, skin rashes, insomnia and headaches. They may also cause involuntary movements, sexual effects and drug interactions. Depression medications may also become ineffective after years of use. Exercise is a low-risk option for people who want to avoid these effects. However, exercise may not work for everyone. Follow your health care provider's advice if he suggests that exercise be used in combination with medication.
Time
Aim for about 35 minutes of aerobic exercise five days a week. Walking fast for about 35 minutes a day five times a week or 60 minutes a day three times a week may be more beneficial than only walking for 15 minutes a day five days a week, Harvard Medical School states. You may be able to get away with working out for less time if you do a more vigorous activity, such as running, MayoClinic.com states.
Type
Aerobic exercise may be more helpful than strength training, reports Harvard Medical School. Perform exercises that get your heart pumping, such as jogging, cycling or swimming. Still, anything that gets you moving will be beneficial. Gardening, dancing or playing tag with children still counts as physical activity. Pick an activity you enjoy so you'll be likely to continue. Try to sneak more activity into your daily routine. Park farther away from your destination. Take the stairs instead of the elevator. Buy a treadmill and walk while watching television.
Tips
Work out with others to benefit from social support in addition to physical activity. Consult your health care provider for guidance. Make sure you get approval before beginning any new activity. Set realistic goals. For instance, if you're not a regular exerciser, you may want to start a walking regimen before you make plans to run. Determine what barriers have kept you from working out in the past and work to address them. For example, if the gym makes you self-conscious, learn activities you can do at home. Or purchase new exercise clothes to make you feel more self-confident.
