ASK THE DOC: Exercise to beat depression
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Advice on physical activity to combat mild to moderate depression.
Q. I’ve been feeling a bit down lately and read that exercise can help depression. How much exercise do I need to do to feel any benefit?
A. Being depressed can leave you feeling lower than normal in energy, which might put you off being more active.
Regular exercise, however, can boost your mood if you have depression, and it is known to be especially useful for people who are suffering mild to moderate depression.
The National Institute for Health and Care Excellence (NICE) recommends that people who have mild to moderate depression should take part in about three sessions of exercise a week, each session lasting about 45 minutes to one hour, over a period of 10 to 14 weeks.
To stay healthy, adults should do 150 minutes of moderate-intensity activity every week.
If you have not exercised regularly for a while, gradually introduce physical activity into your daily routine.
Any exercise is better than none.
Even a 15-minute walk can clear your mind and relax you.
Find an activity you can do regularly.
You can take part in a team sport, attend classes at a local leisure centre, or just be more active in your normal daily routine by choosing to walk or cycle instead of travelling by car or public transport.
If you have not exercised for a long time or are concerned about the potential effects of exercise on your body or health, ask your GP about exercise on prescription.
Lots of GP surgeries across the country prescribe exercise as a treatment for a range of conditions, including depression.
Read more about how exercise can help with depression.
Visit nhsinform.scot and search “exercise and depression”.
