The Impact of Exercise on Mental Health: Guidelines and Insights

Engaging in moderate-intensity exercise has been shown to significantly alleviate symptoms of anxiety and depression. While the exact amount of exercise required can vary based on individual circumstances, several guidelines and studies provide insights into what works best for mental well-being.

Shorter Sessions Can Be Effective

Surprisingly, research from the University of Vermont suggests that as little as 20 minutes of moderate aerobic exercise, with heart rate levels around 100 to 120 beats per minute, can improve mood for up to 12 hours. This finding challenges the commonly held belief that longer exercise sessions are necessary for optimal mental health benefits.

Consistency is Key

Consistency is crucial when it comes to reaping the mental health benefits of exercise. According to recommendations such as the National Institute for Health and Care Excellence (NICE), individuals with depression should aim for three times per week, with each session lasting 45 to 60 minutes, for a duration of 10 to 14 weeks. This prescription is designed to improve not just physical fitness but also cardiometabolic health.

Types of Exercise and Their Impact

Exercise can be broadly categorized into two types: aerobic training and resistance training. Aerobic training, which includes activities like stationary cycling and treadmill walking, is often preferred for general psychological stress, depression, and anxiety. However, a study comparing acute bouts of aerobic and resistance exercise found that both forms demonstrated equivocal improvements in reducing anxiety sensitivity. Resistance training, while not as impactful as aerobic exercise, still plays a role in reducing anxiety symptoms in both clinical and non-clinical populations. It also improves distress tolerance and intolerance of uncertainty.

Intensity and Participation Rates

During the initial stages of treatment, preferred rather than prescribed intensity can be used to optimize psychological, physiological, and social outcomes. Affect-based prescription methods involve using a simple rating scale, such as one ranging from 1 to 5, with the patient self-regulating exercise intensity to maintain a rating of 3 or higher.

Another method of measuring overall intensity combines duration, frequency, and weekly energy expenditure. For optimal mental health benefits, aiming for a weekly energy expenditure of 17.5 kcal/kg is recommended. This can be achieved through 5 sessions per week. As individuals progress, the focus shifts to mediating inflammatory pathways, which requires moderate exercise intensity using traditional measures such as heart rate and relative maximum strength (1RM).

Progression and Self-Efficacy

In later stages of treatment, tasks that may require more rigorous exercise intensity, such as more intense cardiovascular or resistance training, can be introduced. However, it is essential to monitor tolerance to high-intensity exercise and allow for adequate recovery periods. Even mild discomfort can be interpreted as pain and could potentially exacerbate symptoms, leading to a reversal of any positive progress.

For more insights and tips on how exercise can improve mental health, explore my Quora Profile.