It’s no secret that exercise is good for your mental health. Researchers are finding that it is an effective complement to the treatment of depression.  It is also, of course, great for the mood even if you don’t have depression.  This spring and summer, try incorporating a brisk walk outside (or other preferred exercise) into your routine and see whether it makes a difference in your mood.

Researchers suggest following these guidelines for optimal antidepressent effects:

• Perform 3-5 exercise sessions per week

• Allow 45-60 minutes per session

• Aerobic exercise is recommended: Achieve a heart rate that is 50 to 85 percent of your maximum heart rate

• For resistance training, include a variety of upper and lower body exercises. Start with three sets of eight

• repetitions at 80 percent of the maximum weight that you can lift one time.

• Continue your exercise program for at least 10-12 weeks

Source:

Pedersen, Traci. "New Guidelines for Using Exercise as an Antidepressant." PsychCentral. N.p., 11 May 2013. Web.