Exercise Program for Managing Depression

Introduction

Physical activity is a proven method for improving mood and reducing depressive symptoms. This structured program provides guidelines for safely incorporating exercise into your depression treatment plan.

Benefits of Exercise for Depression

• Increases production of endorphins and other mood-enhancing chemicals
• Reduces stress hormones like cortisol and adrenaline
• Improves sleep quality
• Boosts self-esteem and confidence
• Provides social interaction opportunities

Getting Started

Week 1-2: Building Foundation

• Start with 10-15 minutes of walking daily
• Choose a consistent time of day
• Focus on gentle stretching
• Target: 3-4 days per week

Week 3-4: Increasing Activity

• Extend walking to 20-30 minutes
• Add basic strength exercises
• Target: 4-5 days per week

Week 5-8: Establishing Routine

• 30-45 minutes of moderate activity
• Combine cardio and strength training
• Try group activities if comfortable

Recommended Activities

1. Low Impact

   • Walking
   • Swimming
   • Yoga
   • Tai Chi

2. Moderate Intensity

   • Cycling
   • Brisk walking
   • Light jogging
   • Dancing

Safety Guidelines

• Start slowly and progress gradually
• Listen to your body
• Stay hydrated
• Exercise with a friend when possible
• Inform your healthcare provider about your exercise routine

When to Seek Help

Contact your healthcare provider if you experience:

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

Progress Tracking

Maintain a daily log of:

• Type of exercise
• Duration
• Mood before and after
• Energy levels

Note: This program should be used in conjunction with your prescribed treatment plan.