Even Moderate Exercise can Help People Cope with Major Depression: Researchers

Depression affects many people around the world. In the U.S. alone, some 25 million people are expected to have an episode of major depression this year. A new report shows that exercise along with medication can help people cope with this devastating condition. Researchers also write about the type and intensity of exercise that can provide the greatest benefits for people with major depression.

"Despite the substantial evidence supporting the use of exercise in the treatment of MDD, previous studies have not provided a clear indication of the proper dose of exercise needed to elicit an antidepressant effect," wrote Chad Rethorst, PhD, and Madhukar Trivedi, MD, of the Department of Psychiatry at the University of Texas Southwestern Medical Center, Dallas.

Aerobic exercises are a good way to reduce depression, although there is evidence that resistance training also works, said Rethorst and Trivedi.

According to a recent study is published in Psychonomic Bulletin and Review, aerobic exercise is better than mental exercises in keeping the brain healthy in old age. Exercise was also found helpful in protecting from future stress and anxiety.  Also, yoga was found to be effective in reducing symptoms of depression.

Rethorst and Trivedi said that people who are including aerobic exercises in their daily routine to manage depression should try and achieve a heart rate that is 50 to 85 percent of the individual's maximum heart rate (HRmax). A variety of upper and lower body exercises can also be beneficial.

Exercise along with medication usually starts showing good results in as little as four weeks. Researchers recommend that people should continue exercising for about 10 to 12 weeks.

"Taken as a whole, these findings suggest that exercise doses below the current recommendations may still be beneficial for patients with MDD," Rethorst and Trivedi said, according to a news release. "Therefore, clinicians should encourage patients to engage in at least some exercise, even if they do not exercise enough to meet current public health recommendations."

People in the U.S. are advised to get at least 2 hours and 30 minutes (150 minutes) of moderate physical activity a week, along with muscle-strengthening exercises two or more days a week, according to Centers for Disease Control and Prevention.

More than 350 million people around the world suffer from depression, according to data from the World Health Organization. According to WHO, women are more likely to have depression than men. In the U.S., about one in every 10 adults is depressed, according to CDC.

The latest report shows how exercise can reduce depression in people who are on antidepressants. However, patients suffering from the condition should contact their health care provider before making any major changes to their diet or physical activity levels.