Antidepressants are on the pharmacy best seller list. A startling 11% of Americans over age 12 have a prescription for one. But surprisingly few receive a prescription for another highly potent mood booster without side-effects or cost: physical activity.
Exercise has been recognized as a mood enhance for decades. Multiple mechanisms are likely at play, ranging from a positive sense of accomplishment, to favorable changes in levels of endorphins and cortisol. Fascinatingly, exercise is also known to promote the growth of new nerve cells.
Unfortunately, exercise is not often prescribed by health professionals—even as an add-on to medication.
How Effective is Exercise for Depression?
A detailed review from the respected Cochrane Collaboration showed exercise to be “moderately effective” and went on to conclude, with an interesting choice of words, “Exercise is no more effective than antidepressants for reducing symptoms of depression.” Shouldn’t a finding of equal efficacy be impressive enough?
Even more surprising is a study that showed that exercise was beneficial even in a group of patients who failed to respond to antidepressants (see reference at the end of this article).
How Much Exercise is Enough?
For maximal relief from depression, a recent review recommends a minimum of 3 sessions per week for 45-60 minutes per session. Authors report improvement in as little as 4 weeks, although up to 12 weeks is often required for maximal effect.
What Type of Exercise is Most Helpful?
Aerobic exercise (i.e., walking, running, treadmill, elliptical, cycling) has been most studied, performed to achieve a heart rate in the 50-85% of maximal range. More limited data also supports the benefits of resistance training involving both upper and lower body workouts.
Final Note:
Exercise, like most natural approaches to health, appears to be underutilized in the treatment of depression. If you are experiencing depression, check with your health professional to see if exercise is a reasonable option to add on to your current treatment. Never change any medication or start a new treatment program without the advice of your health professional.
References:
Antidepressant Use in Persons Aged 12 and Over
Exercise for Depression: Cochrane Collaboration Review
Exercise in Those Not Helped by Antidepressants
Evidence-Based Recommendations for the Prescription of Exercise
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