Can exercise and depression go hand-in-hand?
The Insurance Mom exercises six days a week, including some cardio, strength training and definitely Pilates! How often do YOU exercise? I know, I know, getting started is the hardest part.
In the US, exercise is not counted as an initial form of treatment for depression. Nope, here in the US we go for prescriptions and therapy as the first go-to options. I get it, for some people this is the way to go.
But in the UK and Canada (and other countries?), regular exercise IS considered a first-line treatment for major depressive disorder.
In the UK, the NHS suggests three workouts a week of at least 45-60 minutes. The Canadians developed an “evidence-informed exercise and depression toolkit” that recommends moderate intensity exercise 2-3 times a week for 30 minutes, supervised if possible.
Could it be that the US and Big Pharma are more interested in profiteering from drug sales than true mental health? Do the Brits and Canadians have a better understanding of the mind-body connection?
Of course, it’s important to consider each person’s unique set of circumstances and finding recommendations that work for you (including convos with your doctors and/or therapist).
Here are some ideas if you want to try use exercise as an antidepressant tool:
- Any type of exercise will do – aerobic, resistance, or mind-body
- Work out 2 -3 times per week
- Work out for 45 – 60 minutes each session
- Work out at an appropriate moderate intensity, which means get your heart rate between 75 – 106 BPM (depending on your height/weight)
- Supervised exercise is preferred, with a personal trainer or in a group class, even a BFF would be fun!
I’m told that antidepressant effects of exercise won’t be evident until at least one month after starting and it could take as long as three months to really experience the full benefits. Sounds like the same time line as Rx and therapy!
A final note: I am not a physician and I know what worked for me. These recommendations should be discussed with your healthcare provider who knows your unique health history and circumstances.
