Физические упражнения в терапии депрессии

Based on research, aerobic exercise is the preferred form of exercise for patients with major depression. There is also some research support for resistance training, said Rethorst and Trivedi.

Researchers suggest that patients participate in three to five exercise sessions per week, for 45 to 60 minutes per session. In terms of intensity, for aerobic exercise, they recommend achieving a heart rate that is 50 to 85 percent of the individual’s maximum heart rate.

For resistance training, they recommend a variety of upper and lower body exercises — three sets of eight repetitions at 80 percent of the maximum weight that the person can lift one time.

The findings suggest that patients may experience a relief in depression in as little as four weeks after starting exercise. However, Rethorst and Trivedi emphasize that the exercise regimen should be continued for at least 10 to 12 weeks to achieve the greatest antidepressant effect.

Although some people question whether patients with MDD would actually participate in an exercise program, the studies reveal that only about 15 percent of patients dropped out of the exercise programs — comparable to dropout rates in studies of medications and psychotherapy.

New Guidelines for Using Exercise as an Antidepressant