Exercise for patients with major depression: What kind, how intense, how often?

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4. How Much Exercise Is Needed To Fight Symptoms Of Depression?

http://www.medicaldaily.com/articles/15421/20130510/exercise-depression-antidepressant-aerobics-resistance-training-psychology.htm

How Much Exercise Is Needed To Fight Symptoms Of Depression?
A new study suggests the appropriate amount of exercise and form of workout for treating depression.
BY JUSTIN CABA | MAY 10, 2013 04:30 PM EDT

Past studies have shown that exercise can be effective in treating symptoms of depression on its own or combined with other treatments such as antidepressant drugs or psychotherapy. However, none of these studies have determined what variety or how much exercise is sufficient. Until now.

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During randomized trials, authors Chad Rethorst, Ph.D. and Madhukar Trivedi, M.D. analyzed markers for type of exercise, intensity of workout, and the length of workout.

The research team's findings shed light on useful tips for using exercise as a treatment for depression:

-Aerobic exercise: Achieve a heart rate that is 50 to 85 percent higher than the participant's maximum heart rate.

-Resistance training: Work on upper and lower body workouts in each session with three sets of eight repetitions at 80 percent of the maximum weight that the person can lift.

-Time: Do three to five exercise sessions weekly, with 45 to 60 minutes for each session.

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