Exercise as Medicine: A Guide for Depression Management

Introduction

Physical activity is a proven treatment component for managing depression. This guide outlines safe and effective exercise strategies for individuals with depression.

Getting Started

Safety First

• Consult your healthcare provider before starting
• Start slowly and build gradually
• Listen to your body's signals

Recommended Activities

1. Aerobic Exercise

   • Walking (20-30 minutes daily)
   • Swimming
   • Cycling
   • Low-impact dancing

2. Strength Training

   • Body weight exercises
   • Light resistance bands
   • Weight training (if appropriate)

Exercise Schedule

Week 1-2

• 10-15 minutes daily
• Light intensity
• Focus on consistency

Week 3-4

• 20-30 minutes daily
• Moderate intensity
• Add variety to activities

Tips for Success

• Exercise with a friend
• Set realistic goals
• Track your progress
• Choose activities you enjoy

Warning Signs

Stop exercising and contact your healthcare provider if you experience:

• Chest pain
• Severe shortness of breath
• Dizziness
• Unusual fatigue

Remember

Exercise is one component of depression treatment. Continue taking prescribed medications and attending therapy sessions as directed by your healthcare provider.