Why is physical activity or exercise important in the management of depression?
There is strong evidence for the benefits of exercise for people with depression. Some studies suggest exercise is just as effective, if not more effective than medication in alleviating depressive symptoms. People engaging in regular exercise are less likely to experience symptoms of depression and as little as one hour of exercise can be sufficient to help prevent future depressive episodes. People with depression tend to exhibit more sedentary behaviours and as a result, have lower levels of cardiorespiratory fitness and comorbidities than the general population. Exercise helps to reduce weight gain, medication-related side effects, diabetes risk and cardiovascular disease risk associated with depression. Additional benefits include improved sleep quality, energy levels, strength, self-esteem, flexibility and cardiorespiratory fitness.
What type of exercise is recommended for people with depression?
Exercise needs to be a vital part of mental health treatment as even one workout a week has fantastic benefits. It is recommended that people with depression work towards achieving exercise guidelines for the general population which includes reaching 150 minutes of moderate-intensity, 75 minutes of vigorous-intensity exercise or a combination of both and muscle strengthening exercises twice a week. Higher doses of exercise are more effective but can be challenging to stick to hence starting slowly and building up enjoyable exercises gradually is the most important thing.
Frequency: Aerobic exercise most days of the week with resistance training on 2 non-consecutive days each week
Intensity: Any intensity for low to high intensity has shown to be beneficial for mental health. Intensity level should depend on fitness level, motivation levels and individual goals with moderate to vigorous intensity exercise having greater benefits.
Time: 30-60 minutes per session. If deconditioned or motivation levels are particularly low starting in 5–10-minute bouts can be effective.
Type: The main thing is that the exercise is enjoyable and able to be done regularly. Moderate-vigorous intensity aerobic exercise (such as walking, jogging, cycling, hiking, swimming, and team sports), resistance training (using machines, body weight, or bands) and yoga have all been shown to be beneficial for mental health.
What needs to be considered with exercise for depression:
Setting short-term realistic goals for exercising each week is important to help with motivation levels. Having a clear plan makes sticking to physical activity much easier.
It is important to find an activity that is enjoyable and easy to maintain as it can take time for the benefits of exercise to be noticeable. Studies show a significant reduction in depressive symptoms after 8 weeks of an exercise program.
Exercising outdoors and being in nature can have additional mood-boosting properties.
Exercising with others makes it easier to stick to a program and helps to reduce social isolation.
Be aware of the effect of some medication side effects as some medications can cause weight gain, dizziness, fatigue and impaired balance.
How can Prescribe help you?
Self or perceived stigma, low motivation and self-efficacy and poor access to resources are common barriers people with depression face when trying to commence and maintain regular physical activity. Our Accredited Exercise physiologists can work with you to develop strategies to address these barriers and assist you in maintaining regular physical activity to achieve your goals and improve your mental health.
Want to book in for Exercise Physiology Wollongong, head on over to our online bookings CLICK HERE
Tel. (02) 4259 0384 126 Church St, Wollongong, NSW, 2500
14 Churchill Ave, Warrawong, Entry Via Mowbray Lane
Post Created By Emma - Accredited Exercise Physiologist.
Prescribe Exercise are your local exercise physiology specialists. We provide exercise rehabilitation to assist manage and prevent injury and chronic disease in the Wollongong and Illawarra area. Our programs will assist to achieve personal excellence, we do this by taking the time to educate and empower you with the highest quality care and exercise best practice available. We genuinely care for our clients and want to make a difference in your life, we will help you to get better and stay better so that you can regain control of your health once again.