Depression is a common mental health disorder that affects millions of people worldwide. Some of its symptoms include persistent feelings of sadness, lack of motivation, and low energy levels.

Many interventions have been developed to manage depression, including medication and psychotherapy. However, recent studies have shown that exercise is a useful way to combat depression. In this article, we will explore the relationship between exercise and depression, and how much exercise is needed to keep the condition at bay.

What is Depression?

Depression is a mental health disorder that affects an individual’s mood, energy, and overall well-being. It is characterized by a persistent feeling of sadness, hopelessness, and loss of interest in activities that were previously enjoyable.

Depression can be severe and long-lasting if left untreated, and it is a leading cause of disability worldwide. Some of its symptoms include:.

Feelings of sadness or emptiness
Lack of motivation or interest in activities
Changes in appetite or weight
Sleep disturbances
Difficulty concentrating or making decisions
Feelings of guilt or worthlessness
Low energy levels or fatigue

The Relationship Between Exercise and Depression

Exercise is a useful intervention for managing depression. Studies have shown that regular physical activity can improve mood, increase energy levels, and reduce feelings of anxiety and stress.

Exercise can be used as a standalone treatment for mild to moderate depression or as an adjunct therapy for severe depression. A review of 49 studies conducted by Schuch et al. (2016) found that exercise had a large effect in reducing depression symptoms in people compared to control groups who did not exercise.

Several mechanisms have been proposed to explain the relationship between exercise and depression.

Exercise is thought to increase the production of neurotransmitters such as endorphins, norepinephrine, and serotonin that are involved in regulating mood. Additionally, exercise promotes neural growth and repair in the hippocampus, which can help to improve cognitive function and mood.

Exercise also provides a sense of accomplishment when an individual meets exercise goals, which can improve confidence and self-esteem.

How Much Exercise Is Needed to Combat Depression?

Currently, there is no specific amount of exercise that has been recommended for managing depression.

The American College of Sports Medicine recommends that individuals engage in at least 150 minutes of moderate to vigorous aerobic exercise per week, but it is unclear how much exercise is needed to see improvements in depression symptoms.

Some studies have found that as little as 30 minutes of moderate-intensity exercise per day, five days a week, can significantly reduce depression symptoms.

Others have suggested that incorporating resistance training, such as weightlifting, into an exercise routine can improve depression symptoms. The important thing is to find an exercise routine that an individual can stick to consistently.

It is also essential to start slowly and gradually increase the intensity and duration of exercise to avoid injury. Beginning with low-impact exercises such as walking, swimming, or cycling can be a great way to ease into physical activity.

Group exercise classes, such as yoga or dance, can also provide a social component that can improve mood.

Conclusion

Exercise can be an effective intervention for managing depression.

While there is no specific amount of exercise that has been recommended for managing depression, studies have suggested that as little as 30 minutes of moderate-intensity exercise per day, five days a week can significantly reduce depression symptoms in some individuals. It is essential to start slowly and gradually increase the intensity and duration of exercise to avoid injury. Incorporating resistance training and group exercise classes can also improve mood and provide social support.