Studies show that a lower intensity activity can enhance one’s mental well-being just as effectively as medication, without the unwanted side effects. Simply adding exercise with other treatments such as therapy or medication can be used to help manage anxiety and depression.
As with any exercise program, start by consulting with your healthcare provider. Begin by keeping it simple such as brief walks outside in short periods of 5–15 minutes with gradual progression. Join a social club or reach out to someone and find a support buddy to exercise with you. This will keep you motivated and hold one another accountable.
Once you are ready to progress with exercise, the American College or Sports Medicine (ACSM) recommends aerobic rhythmic activity 3–5 days per week at fairly light to somewhat hard intensity, aiming for 30–60 minutes per day. To incorporate strength training, begin with light hand weights or one’s own body weight, exercising 2–3 days per week at light-to-medium effort.
Aim for 10–15 repetitions to start for each of the major muscle groups and repeat 2-4 times. Remember to seek assistance from an exercise professional for exercise recommendations. Keep moving and reap the benefits of structured exercise!
