Research shows that exercise is a good treatment for your depression. While it will not take the place of psychotherapy and medication, it is a valuable additional treatment that is free, reduces your depression symptoms and improves your physical fitness. Exercise has known efficacy -- effectiveness -- in treating depression, but scientists have not settled on an exact "dose" -- a preferred amount or type of exercise -- necessary to create a precise "dose response" or lessening of depression.
Current Research
Research on how exercise reduces depression symptoms is ongoing, as unresolved questions remain. Some research studies, such as a 2010 study done by researchers at the University of Washington, have found that exercise is as effective as medication or cognitive-behavioral psychotherapy. Other studies, including a 2009 review of 28 studies on exercise and depression carried out by researchers at the University of Edinburgh, Scotland, suggest that exercise has a moderately beneficial effect on depression symptoms, but researchers complain that the studies have design flaws. The overall consensus is that exercise does help alleviate depression symptoms, but exactly how it does this and what types of exercise are most helpful are questions that are still being debated.
Exercise Effects
The Mayo Clinic offers theories on ways in which exercise may reduce your depression symptoms. Exercise releases brain chemicals, typically neurotransmitters and endorphins, which make you feel better and reduce immune system chemicals that cause depression. Exercise calms you by increasing your body temperature and produces social benefits, such as getting fit, distraction from your worries, more interaction with other people, and use of physical movement instead of alcohol or drugs to deal with your negative feelings.
Types of Exercise
Research studies show that almost any type of regular exercise will have a beneficial effect on your blue moods. A 2007 Johns Hopkins Medical Center alert, "The Exercise Prescription," suggests that you engage in continuous and rhythmic exercises -- walking, swimming, dancing, stationary biking and yoga. Even small bits of exercise are helpful. For example, a 10-minute walk will improve your mood for two hours. The key is regularity. Depression makes many people feel completely lethargic, so if you can only get off your couch for 10 minutes each day, then take a 10-minute walk daily. If you want to add a meditation, you can recite a mantra, which is a positive spiritual or secular phrase, while exercising.
Expected Results
A CVS Pharmacy health essay, "Exercise and Depression," reviewed exercise and depression studies to determine when depressed people who start exercising will feel better. You may experience some mood improvement as soon as you begin exercising, but your exercise program should last two to four months to be effective. Studies indicate that exercising vigorously at least three days per week for 30 minutes at a time gives the best results, but if you are not up to biking or swimming, even walking quickly for 10 minutes at a time, three days per week will help you and you can work your way up to 30-minute or 45-minute walks.
References
- "Family Practice"; Exercise Alleviate ... Depression; Dr. Alan Gill, et al., September 2010
- "Cochrane Database"; Exercise for Depression; Dr. Gillian Meade, et al.; July 2009
- "Johns Hopkins Health Alert"; The Exercise Prescription; Karen L. Swartz, M.D.; August 2007
- Fitness.gov: The Influence of Exercise on Mental Health
- MayoClinic.com: Depression and Anxiety: Exercise Eases Symptoms
- "CVS/Pharmacy Health Resources"; Exercise and Depression; Kate Lee; October 2009
