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.
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:
Participants who followed the exercise regimen for 12 weeks experienced:
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.
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.
If you're inspired to boost your mood through exercise, here are some practical tips based on the research:
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?
Source: The Synergy Health Editorial Team via GoodForYou.