Exercise As A Treatment For Depression

Research over the past 15 years has shown that exercise has an antidepressant effect for many patients with mild to moderate depression. Exercise has not been shown to be of benefit in severe depression. No one is certain how exercise exerts its mood-elevating effect. Some experts believe that simply moving large muscle masses in regular rhythmical ways is inconsistent with depression. Others maintain that exercise produces a fundamental alteration in brain chemistry, perhaps affecting neurotransmitters and endorphins (naturally occurring morphine-like substances).

To be effective against depression, exercise must be done regularly at least three times and preferably five or more times per week for sessions lasting at least half an hour. In order to be able to carry on such an active program of exercise, the exercise must be comfortable, and it is here that problems often arise. Many people starting to exercise have in their minds’s eye an image of the world’s best athletes. This may lead them to push too hard, become sore, fatigued, and possibly even injured. As a result, they understandably quit exercise before they have had a chance to obtain the benefits exercise can provide. Older individuals and those with medical problems should consult with their physician before beginning an exercise program.

A combination of walking and running is the single most common form of exercise used for the treatment of depression. However, any regular aerobic exercise program is likely to provide comparable benefits. Walking/running is the most practical approach to exercise for most people because it is inexpensive, requires no equipment beyond comfortable clothes and a good pair of shoes, is possible in all weather, and can be done alone or with others. Swimming, biking, rowing, and aerobic dance all have their advocates and devotees, but each requires facilitites, equipment, or companions.