That’s right!

Physical exercise is an effective intervention for depression. It could also be an adjunct treatment in combination with antidepressants.

Specific studies support the use of exercise as a treatment for depression. Exercise compares favorably to antidepressant medications as a first-line treatment for mild to moderate depression.

A randomized control trial showed that a 6-week lifestyle medicine intervention vs. care as usual was effective in lowering depressive, anxiety, stress, and insomnia symptoms.

Participants in the lifestyle medicine group received 2-hour group sessions once per week for six consecutive weeks, covering diet, exercise, mindfulness, psychoeducation, and sleep management.

The power of our lifestyle is incredible! 🤩

I fully believe in Western medicine, but we need to remember the basics, and something as cost-effective as exercise can go a long way for our mental well-being.

So how much exercise should we aim for weekly? The American College of Lifestyle Medicine recommends 150-300 mins of moderate-intensity activity a week. Think: walking on an incline, cycling, chasing your kids, doing a sport you like. The list goes on. You don’t have to pound the pavement or treadmill for hours. Even just 10 mins goes a long way and can reduce your morbidity and mortality!

My personal favorite has been doing a walk x 20 mins at 3 mph at an incline of 12.

If you try it, let me know!