Depression is a medical condition that causes feelings of sadness and hopelessness. It can affect individuals of all ages, genders, and backgrounds. Exercise is a natural and effective way to combat depression and improve overall mental health.

But how often should you exercise to get the most out of it?.

What is the Link Between Exercise and Depression?

Research has found that exercise can help to reduce the symptoms of depression. Exercise has a direct effect on the brain, releasing chemicals called endorphins that promote feelings of happiness and well-being.

Exercise improves sleep patterns, boosts self-esteem, and provides a healthy distraction from negative thoughts and rumination.

Physical activity stimulates the production of new brain cells, particularly in the region of the brain responsible for memory and learning.

This can be particularly beneficial for individuals suffering from depression, who often experience difficulties with memory and concentration.

How Often Should You Exercise to Combat Depression?

The recommended amount of physical activity for adults is 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week.

However, when it comes to using exercise as a tool to combat depression, the frequency, intensity, and duration of exercise are all important factors to consider.

Studies have found that exercising at least three times per week for 30-60 minutes at a moderate intensity can bring about significant improvements in mood and self-esteem within just a few weeks.

This level of exercise can also improve sleep patterns and increase energy levels.

While 150 minutes of moderate exercise per week is the recommended amount, for those suffering from depression, it may be beneficial to exercise for longer or to include more frequent bouts of physical activity.

This can help to maintain the positive effects of exercise and keep symptoms of depression at bay.

What Types of Exercise are Best for Combating Depression?

Any type of physical activity can be beneficial for improving mood and fighting depression. This includes everything from walking, gardening, and swimming to yoga, dancing, and weightlifting.

Studies have found that aerobic exercise, such as running, cycling, and brisk walking, can be particularly effective for reducing symptoms of depression.

This type of activity releases endorphins and improves cardiovascular health, which can have a positive impact on overall mental health.

Strength training, such as lifting weights or using resistance bands, can also be beneficial for combating depression. This type of exercise improves bone density, strengthens muscles, and can increase self-esteem and confidence.

Yoga and other mind-body practices, such as tai chi and qigong, can also be beneficial for improving mood and reducing symptoms of depression.

These practices involve breathing techniques, meditation, and gentle movements that can help to calm the mind and reduce stress levels.

What Other Factors Should You Consider?

When it comes to fighting depression with exercise, there are a few additional factors to consider. Firstly, it’s important to choose an activity that you enjoy and that fits into your schedule.

This will make it easier to stick to a regular exercise routine.

It’s also important to start slowly and gradually increase the intensity and duration of exercise over time.

Trying to do too much too soon can lead to injury and can also cause feelings of frustration or failure, which can be counterproductive in combatting depression.

Finally, it’s important to seek guidance from a healthcare professional if you have any underlying medical conditions or concerns.

Your doctor or a mental health professional can provide guidance on how to incorporate exercise into your treatment plan and can help monitor your progress over time.

The Bottom Line

Exercise is a powerful tool for combating depression and improving overall mental health.

While the recommended amount of physical activity is 150 minutes per week, those suffering from depression may benefit from more frequent or longer bouts of exercise. Any type of physical activity can be beneficial for improving mood and reducing symptoms of depression, but it’s important to choose an activity that fits into your schedule and that you enjoy.

Starting slowly and seeking guidance from a healthcare professional can also help to ensure that exercise is a safe and effective tool in your fight against depression.