How Frequently Do You Have to Exercise to See a Positive Effect on Depression?
Usually, when we think of exercise, we imagine getting in shape, losing weight, or improving our physical health. However, exercise is not only about feeling better in our favorite clothes – it's about feeling better in our minds.
While you may already know that exercise can significantly impact your mental well-being, what if I told you that it could be just as effective as medication in treating depressive symptoms?
In this post, we'll explore the link between exercise and mental health and answer a critical question: how often should you work out to experience positive changes in depression?
How Does Exercise Work as an Antidepressant?
It wasn't until the 1990s that researchers began exploring exercise's potential mental health benefits. Before this, conditions like depression were only viewed from the lens of the mind rather than the body or brain.
While exercise was not initially recognized as a treatment for depression, numerous studies have demonstrated that it can be nearly as effective as SSRI antidepressant medication.
For one, exercise works by increasing neurotransmitters like serotonin and dopamine, which regulate mood and reduce feelings of anxiety and stress.
Exercise is also thought to trigger the growth of new brain cells, which can help improve mental cognition, laying the groundwork for healthier mindsets and thought patterns.
Today, regular exercise is considered an effective depression treatment in its own right. It is often recommended in combination with other treatments, as it can help individuals who only partially improve on medication to get a better response.
How Long Does It Take for Exercise to Have an Antidepressant Effect?
Like other treatments for depression, it can take some time before you notice a difference. While some people might feel better after just a few sessions, most studies suggest that it takes around four to six weeks of regular exercise before significant improvements in mood and symptoms are seen.
However, don't worry if you don't see immediate results. It can take up to ten weeks for exercise to have its full antidepressant effect.
How Intensely Do I Need to Exercise for Depression?
If done consistently and with commitment, exercise has been proven to reduce sadness, stress, and anxiety and give individuals a more positive outlook.
Research suggests that to see a positive effect on depression, you should aim to exercise 3-5 times per week for 30-60 minutes. During these workouts, it is recommended that you maintain a moderate to high level of intensity, between 50-85% of your maximal heart rate (220 minus your age in years).
If you're just starting, don't worry about exercising at high intensity right away -- you can gradually work your way up to this level over time.
Above all, it's important to remember that any physical activity is better than none. Even a single workout can significantly boost your mood. For this reason, the ultimate goal would be to make exercise a regular part of your weekly routine.
Tips for Increasing Activity Level When Depressed
When you're feeling down, getting up and moving can be the last thing on your mind. After all, depression can make even the smallest tasks feel impossible. Here are a few tips to help increase your activity level and feel better:
Make a plan: Schedule exercise into your week like any other appointment and treat it as a non-negotiable commitment to yourself.
Start small: Begin with short, easy workouts and increase the duration and intensity of your exercise over time.
Find an activity you enjoy: Try different types of exercise until you find what you genuinely enjoy to make it easier to stick with your workout routine!
Incorporate mindfulness or nature: Consider activities like yoga or hiking that have been specifically shown to impact mental health positively.
Recruit a buddy: Exercise with a friend or family member who can offer encouragement and support. There are always virtual platforms and apps that greatly emphasize community. A few that come to mind include obé Fitness, Peloton, and Alo Moves.
Celebrate small wins: Don't get discouraged if you can't run a marathon on your first try. Celebrate each session, like completing a workout, even if it's only 5 minutes long.
Boost Your Heart Rate and Your Mood!
While exercise may not be a magic bullet for everyone struggling with depression, and it takes time to see results, its wide range of psychological benefits makes it well worth the effort. So lace up those sneakers, grab a friend (or send a virtual high five), and start your exercise habit today!
Remember to be patient and consistent with exercise, and don't be afraid to seek professional help if you're struggling with depression. You got this!
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as legal, financial, or medical advice. The information and education provided here is not intended or implied to supplement or replace professional advice of your own attorney, accountant, physician, or financial advisor. Always check with your own physician, attorney, financial advisor, accountant, or other business or medical professional before trying or implementing any information read here.
