Exercise as treatment for depression

Given all the events in the world today including social isolation due to COVID-19, tension related to political events, and impact on financial well-being its is to be expected that many of us may struggle with feelings of being depressed. What can I do to help improve my mood and sense of well-being?

There are several non-pharmacological interventions that are helpful for treating depression including exericise, socialization, dietary changes, engagement in enjoyable activities (i.e., hobbies) and more.

I will be posting a series of blog entries on non-pharmacological (non-prescribed medications) ways of helping yourself to improve your mood. The first of the interventions to be explored is exercise.

To review my post on dietary changes to help with depression, click here: https://therapistspeaks.com/2021/01/28/dietary-changes-to-decrease-depression-2/

*It is important to note that when treating clinical depression, the interventions explored in this series of posts can be used as an adjunct to prescription treatment by a physician- not a substitute!

Exercise

According to the World Health Organization (WHO) (1) and the National Institute for Health and Care Excellence (NICE) (2), exercise is a valuable intervention for depression. For a detailed description of benefits of exercise as an intervention for depression, see Rethorst, Wipfli, Landers (2009) (3).

Two specific forms of exercise, neuromuscular exercise and endurance training have been found to be especially helpful for treating depression (4). Neuromuscular training focuses on balance, strength, coordination, and proprioception. Examples of this type of exercise are tai chi, yoga, and simple weight training. Endurance training is exercise which requires sustained levels of exertion (a.k.a. aerobic exercise). Examples of this type of exercise are brisk walking/ running, cycling, and playing active sports (e.g., soccer, tennis, and basketball).

For exercise to be effective, the American Heart Association suggests at least 2.5 hours per week (roughly three 45 minutes per week) (5).

Summary: Forty-five minutes of exercise, three times per week (endurance training or neuromuscular exercise) can be helpful for improving your mood.

Happy New Year and here’s to feeling better!

😊

1. WHO. Mental Health. Physical Activity. (n.d.). Available online at: http://www.who.int/mental_health/mhgap/evidence/depression/q6/en/ (Accessed December 06, 2017).
2. NICE Depression: The Treatmentand Management of Depressionin Adults. NICE Clinical Guidelhine 90 (2013).
3. Rethorst, C.D., Wipfli, B.M. & Landers, D.M. The Antidepressive Effects of Exercise. Sports Med 39, 491–511 (2009).
4. Nebiker, L., Lichtenstein, E., Minghetti, A., Zahner, L., Gerber, M., Faude, O., & Donath, L. (2018). Moderating effects of exercise duration and intensity in neuromuscular vs endurance exercise interventions for the treatment of depression: A meta-analytical review. Frontiers in Psychiatry, 9.
5. American Heart Association Recommendations for Physical Activity in Adults and Kids | American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults