Exercise with Anxiety and Depression

Regular physical activity is good therapy for both depression and anxiety, and it will also help improve your mood and self-esteem. Exercise will also help you reduce your stress, sleep better, and feel more energized. The key to maximizing the benefits of exercise is to follow a well-designed program that you can stick to over the long-term.
Getting Started

* Talk with your health care provider about integrating regular exercise into your treatment plan.
* Take all medications as recommended by your physician.
* The primary goal of your program is to find activities that you enjoy and will do on a regular basis. Choose environments that are comfortable and familiar to you and avoid situations that increase anxiety.
* If your fitness level is low, start with shorter sessions (even 5 to 10 minutes) and gradually build up to 20 to 60 minutes of aerobic activity, at least four or more days per week.
* At least two days per week, follow a strength-training program with one to three sets of exercises for the major muscle groups, with 10 to 15 repetitions.
* Mind-body activities, such as yoga and tai chi, are particularly effective for reducing anxiety and enhancing relaxation.

Exercise Cautions

* If you take medication, be aware of how it might affect your response to exercise. For example, some anti-psychotic medications can cause dehydration or gait disturbances, while certain antidepressants can cause fatigue, dizziness and weight gain.
* If you have been inactive, consider joining structured, supervised program to help develop a routine that you will continue to do on a regular basis.

Your exercise program should be designed to maximize the benefits with the fewest risks of aggravating your health or physical condition. Consider contacting a certified health and fitness professional* who can work with you and your health care provider to establish realistic goals and design a safe and effective program that addresses your specific needs.

For more information, visit www.exerciseismedicine.org or e-mail eim@acsm.org.