Final answer:
For mild-to-moderate depression, it is recommended to engage in aerobic exercise for 2.5 hours each week, which can be divided into five 30-minute sessions. This exercise routine can help reduce depressive symptoms and contribute to overall mental health, akin to the effects of antidepressant medications.
Step-by-step explanation:
Participating in aerobic exercise is highly recommended as a form of treatment for mild-to-moderate depression. The U.S. Department of Health and Human Services suggests that adults engage in 2.5 hours of moderate aerobic physical activity each week, which can be achieved with sessions of approximately 30 minutes over five days. This regimen has been equated to pharmaceutical antidepressants in its efficacy for easing the symptoms of depression.
Exercise can induce a "runner's high" or "rower's high," which are common terms used to describe the euphoric effect one may experience from aerobic activities. Such effects are attributed to the biosynthesis of neurochemicals that act as euphoriants. Moreover, multiple studies back the use of regular aerobic exercise as an adjunct therapy not only for depression but also for other central nervous system disorders. Regular exercise is also associated with a lower risk of developing neurodegenerative disorders.
Importantly, these exercise recommendations should be considered as part of a comprehensive treatment plan that includes discussions with healthcare providers about medications, lifestyle changes, and other therapeutic interventions. It's advisable to start slowly with exercise, and gradually build up to the recommended amount, allowing for personal adaptation and preventing the deterrence of an all-or-nothing approach.