The Best Exercise Prescription to Boost Your Mood

Recent research confirms that regular aerobic exercise can significantly improve mood and reduce symptoms of depression. Exercising at 70-80 percent of your max heart rate for at least 35 minutes, four times a week, can lead to lasting improvements in mental wellbeing. Experts recommend starting slowly with two or three 20 to 30-minute sessions per week and gradually building up to four cardio workouts per week.

So read this article from our partner, Synergy Health, as they provide insights into how exercise can be a powerful tool for improving mood and combating depression.

The Research

A recent study has shed light on the optimal exercise regimen for boosting mental health. This randomised controlled trial involved participants in their 20s, 30s, and 40s who were generally healthy but sedentary, with no history of anxiety, depression, or other mood disorders.

The study's findings were striking:

• Frequency and Duration: Four aerobic workouts a week, each lasting at least 35 minutes, led to significant psychological benefits.
  
  
• Intensity: The most effective workouts pushed participants' heart rates into the 70-80 percent of maximum heart rate zone.
  
  
• Long-lasting Effects: The mood-enhancing benefits persisted for weeks following the exercise regimen, even after a period of deconditioning.

The Results

Participants who followed the exercise regimen for 12 weeks experienced:

• A 35 percent reduction in depression scores
• Considerable decreases in hostility levels
• Slight declines in anxiety and anger levels, even though these were already low at the start

Remarkably, these improvements in emotional wellbeing remained evident even after four weeks of deconditioning, suggesting that the benefits of regular exercise can be long-lasting.

Beyond Physical Health

While the physical benefits of exercise are well-documented, this study underscores the far-reaching effects of regular physical activity on mental health. It provides compelling evidence that exercise can be an effective strategy for improving mood and reducing symptoms of depression, even in individuals who don't have diagnosed mental health conditions.

This research is particularly valuable because it was a randomised controlled trial, allowing for direct comparison between the exercise group and a control group that remained sedentary. This design provides stronger evidence for the causal relationship between exercise and improved mental health, going beyond the associational links observed in many previous studies.

Practical Applications

If you're inspired to boost your mood through exercise, here are some practical tips based on the research:

1. Start Slowly: Begin with two or three 20 to 30-minute sessions per week.
   
   
2. Gradual Progression: Over time, aim to build up to four cardio workouts per week, each lasting about 35 minutes.
   
   
3. Intensity Matters: Aim to exercise at 70-80 percent of your maximum heart rate for optimal mental health benefits.
   
   
4. Consistency is Key: Regular, sustained exercise appears to be crucial for reaping the mental health benefits.
   
   
5. Find What Works for You: The most effective exercise routine is one that you can maintain long-term. Experiment with different types of cardio exercises to find what you enjoy.

This research provides a clear exercise prescription for better mental health: four 35-minute sessions of moderate to high-intensity aerobic exercise per week. However, any increase in physical activity can be beneficial. The key is to start where you are, gradually increase your exercise routine, and aim for consistency.

Remember, while exercise can be a powerful tool for improving mental health, it's not a substitute for professional mental health care. If you're experiencing persistent symptoms of depression or anxiety, it's important to consult with your healthcare provider.

By incorporating regular exercise into your routine, you're not just investing in your physical wellbeing, but also in your mental and emotional wellbeing. The mood-boosting effects of exercise offer a natural, accessible way to enhance your overall quality of life.

Watch: Should doctors prescribe exercise to cure mental health?

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Written by: Synergy Health

Synergy Health is the brains behind the GoodForYou platform and is one of New Zealand's top Health and Wellbeing platform providers with over 20 years experience in helping people live healthier happier lives.