There is compelling evidence that physical activity is beneficial in reducing symptoms associated with depression. Research has concluded that aerobic exercise according to public health guidelines has been effective in treating mild to moderate depression. Currently, there are no recommendations for specific types of exercise in individuals with depression to include aerobic, strength and flexibility. However, the public health guidelines found in the 2008 Physical Activity Guidelines for Americans are said to be appropriate. These guidelines recommend that adults engage in moderate-intensity physical activity for 150 minutes per week in exercise bouts of at least 10 minutes. In addition to aerobic activity, the guidelines also recommend muscle strengthening exercise on two or more days per week.
Despite the ever present benefits of exercise in individuals with depression it is still not the first treatment option in the U.S. However, the United Kingdom has adopted exercise as a part of their national guidelines for treating depression. The UK recommends, “a structured and supervised program of 45-60 minutes up to 3 times per week lasting for 10-12 weeks”. The U.S. does not have national guidelines for exercise in individuals with depression but nonetheless the positive benefits of exercise are merited as a stand-alone treatment for depression.
Precautions
Individuals with depression are typically prescribed antidepressant medication. Side effects can vary from medication to medication. They include headache, nausea, dry mouth, constipation, and sexual problems. The most common side effects from antidepressants that may affect physical activity or exercise are drowsiness and blurred vision. These side effects usually only occur when individuals are first taking the medications, and often subside after a period of time. Be aware of any side effects that you may experience. Tailor your exercise(s) to account for possible drug side effects during your exercise routine (i.e., take proper safety precautions if experiencing blurred vision, such as only going for walks in familiar and low traffic areas).