Depression is a complex physical and psychological condition that can come and go or settle in and become chronic, making life difficult to navigate for months or even years. Almost 48 million Americans contend with its oppressive interference with enjoyment of daily life.
There are many potential causes, from neurological and genetic triggers to physical trauma, brain injury, chronic or acute stress, and medications such as corticosteroids, hormonal contraceptives, and PPIs.
Treatment using talk therapy and medication has long been recognized as an effective way to control or dispel depression. But a new study shows that adding another remedy to the mix can boost positive results.
That remedy is exercise.
According to a Cochrane Review of 73 randomized, controlled trials including nearly 5,000 adults with depression, 10 studies indicated that between 13 to 36 exercise sessions of light to moderate intensity exercise improved symptoms of depression as effectively as talk therapy.
And mixed exercise programs that include both resistance training and aerobics are even more effective than doing aerobics alone.
You can start with walking, riding a stationary bicycle, or pool-based activity for 15-30 minutes. After that, go on to moderate resistance exercises using a stretch band or your own body weight. Increase your time spent on each activity over the course of several next weeks.
For optimal results, continue with your medication and/or talk therapy.
For help adopting exercise and other lifestyle habits that boost your health and happiness, check out my book "This Is Your Do-Over."