You don’t need to run marathons for movement to make a difference. The most significant health improvements often occur between doing 'almost nothing' and 'a little, consistently.'
You don’t need to run marathons for movement to make a difference. The most significant health improvements often occur between doing 'almost nothing' and 'a little, consistently.'
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The WHO recommends 150–300 minutes of moderate aerobic activity per week or 75–150 minutes of vigorous activity, along with muscle-strengthening exercises at least twice a week.
In a comprehensive network meta-analysis of randomized trials on depression, beneficial effects were noted for walking, jogging, yoga, and strength training, among others.
The ideal plan that you never follow is less effective than 20 minutes of walking five times a week.
Resistance training helps maintain muscle mass and function.
Set a minimum benchmark: 10 minutes of movement a day for the first week.
The benefits of physical activity are supported by a wide-ranging evidence base. In treating depression, exercise shows moderate effects.
Further reading: Daniel Lieberman, 'Exercised'
This is educational material and does not substitute for individual diagnosis, psychotherapy, or medical advice.
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