You already know (and love!) that endorphin-fueled happy feeling you get after a really great workout. Past research has even shown that exercise can be successful in treating major depressive disorder. And now a new report published in the Journal of Psychiatric Practice, which is geared toward clinicians, outlines the necessary exercise “dose” for patients to reap the antidepressant effects.
Researchers at The University of Texas Southwestern Medical Center came up with clinical guidelines based on what’s worked in past studies, says senior study author Madhukar Trivedi, MD, of the department of psychiatry. Their recommendations: Patients should do aerobic exercise or resistance training (though there’s more research evidence to support the former) for 45 to 60 minutes three to five times per week. Aerobic exercise—running, biking, walking—should be at about 50 to 85 percent of max heart rate. For resistance—something like weight-lifting—the workouts should target both upper- and lower-body muscles, and intensity should be three sets of eight repetitions at 80 percent max. The regimen should last for at least 10 to 12 weeks. “It boils down to about 150 minutes per week of exercise at moderate intensity,” says Trivedi.
While these recommendations are based on what was shown to work in past studies that have looked at the link between exercise and depressive symptoms, that doesn’t necessarily mean other regimens won’t work. These are just helpful guidelines if you want to reap the full mood-boosting benefits of exercise.
And of course, if you’re experiencing depressive symptoms and would like to try exercise as treatment, make sure you’re doing so under the guidance of a clinician, says Trivedi.
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