Depression & Exercise

Depression is a common illness, affecting at least 1 in 5 people during their lifetime. Depression is typically treated with psychotherapy and/ or medication, but recent studies are revealing that exercise may be just as effective.

What benefits will I notice by exercising?

Less tension, stress and mental fatigue
Improved sleep
Improved self-efficacy, self esteem and confidence
A natural energy boost
A sense of achievement and improved focus in daily lif

How much exercise or physical activity should I aim for

The National Physical Activity Guidelines state that 5 bouts of 30 minutes at a moderate intensity can reduce your risk of heart disease, stroke, diabetes and some forms of cancer by 50%.

Depending on the severity of your depression you should aim to achieve as close to this 30 minutes most days of the week as you can.

There are benefits in all forms of exercise, even a 5 minute brisk walk to the shops.

People with depression should aim to complete an 8-12 week exercise program of 3 times a week of 45-60 minutes, speak to your GP to see if this is suitable for you. Referrals can be made under the Medicare Enhanced Primary Care Plan (MBS Item 721 & 723) to a PACE Exercise Physiologist to get you started.

Common things that stop people with depression from exercising include:

The first step is the hardest, and it is normal to be anxious or worried about starting something new. Try to identify the barriers that stop you from exercising, and see if there are ways to get past these. For example, no motivation to exercise, ask your partner or a close friend to go for a 10 minute walk with you each morning, once this becomes habit and feels like less of a challenge see if you can walk a little further.

How do I keep on track?

The best way to stay on track is by having someone to monitor your progress. This can be a family member or friend, your GP or an Allied Health Professional, such as an Exercise Physiologist.

Writing down your exercise in a diary or calendar will also help so you can see how well you have done.

Further Information

Beyond Blue - The National Depression Initiative

To discuss how we can help you (obligation free), please contact us.