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continued:

Depression and anxiety: Exercise eases symptoms

How much is enough?

Doing 30 minutes or more of exercise a day for three to five days a week can significantly improve depression symptoms. But smaller amounts of activity — as little as 10 to 15 minutes at a time — can make a difference. It may take less time exercising to improve your mood when you do more-vigorous activities, such as running or bicycling.

The mental health benefits of exercise may last only if you stick with it over the long term — another good reason to focus on finding activities you enjoy.

How do I get started — and stay motivated?

Starting and sticking with an exercise routine can be a challenge. Here are some steps that can help. Check with your doctor before starting a new exercise program to make sure it's safe for you.

  • Identify what you enjoy doing. Figure out what type of physical activities you're most likely to do, and think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening or go for a jog in the pre-dawn hours? Go for a bike ride or play basketball with your children after school? Do what you enjoy to help you stick with it.
  • Get your mental health provider's support. Talk to your doctor or other mental health provider for guidance and support. Discuss concerns about an exercise program and how it fits into your overall treatment plan.
  • Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do. Tailor your plan to your own needs and abilities rather than trying to meet unrealistic guidelines that you're unlikely to meet.
  • Don't think of exercise as a chore. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise schedule the same way you look at your therapy sessions or medication — as one of the tools to help you get better.
  • Address your barriers. Figure out what's stopping you from exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with. If you don't have money to spend on exercise gear, do something that's virtually cost-free, such as walking. If you think about what's stopping you from exercising, you can probably find an alternative solution.
  • Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you can't maintain an exercise routine and may as well quit. Just try again the next day.

Do I need to see my doctor?

Talk to your doctor to make sure you know which activities, how much exercise and what intensity level is OK for you. Your doctor will consider any medications you take and health conditions you have. He or she may also have some good advice about getting started and staying motivated.

If you exercise regularly but anxiety or depression symptoms still interfere with your daily living, see your doctor or other mental health provider. Exercise is a great way to ease symptoms of anxiety or depression, but it isn't a substitute for psychotherapy or medications.

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References
  1. Mead GE, et al. Exercise for depression. Cochrane Database of Systematic Reviews. 2009; CD004366.
  2. Carek PJ, et al. Exercise for the treatment of depression and anxiety. International Journal Psychiatry in Medicine. 2011;41:15.
  3. Gill A, et al. Does exercise alleviate symptoms of depression? The Journal of Family Practice. 2010;59:530.
  4. Lee RA. Anxiety. In: Rakel D. Integrative Medicine. 2nd ed. Philadelphia, Pa.: Saunders Elsevier; 2007. http://www.mdconsult.com/das/book/body/208746819-2/0/1494/0.html. Accessed Aug. 19, 2011.
  5. Strohle A. Physical activity, exercise, depression and anxiety disorders. Journal of Neural Transmission. 2009;116:777.
  6. Lowry CA, et al. That warm fuzzy feeling: Brain serotonergic neurons and the regulation of emotion. Journal of Psychopharmacology. 2009;23:392.
  7. Mental Illness and Exercise. National Alliance on Mental Illness. http://www.nami.org/Content/NavigationMenu/Hearts_and_Minds/Exercise/Mental_Illness_and_Exercise.htm. Accessed Aug. 19, 2011.
  8. Hall-Flavin DK (expert opinion). Mayo Clinic, Rochester, Minn. Aug. 25, 2011.
MH00043 Oct. 1, 2011

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