Joining a walking group is often a good option because you can be at any fitness level and you don't need any training or special equipment. And just getting outside, especially in good weather, can be therapeutic in itself. You may need to keep at it for several weeks before noticing an improvement in your mood, but try to make it a habit you don't want to give up. It might help to think of this as acquiring a new lifestyle for health that you intend to maintain for the rest of your life. So pace yourself.
Studies show that people see the greatest effects after four months of regular exercise.
Remember, exercise isn't a substitute for other kinds of treatments for depression, such as medications or therapy, but it's a good complementary activity to add to your regimen. If you have a medical condition or are out of shape, talk with your doctor about the best sort of exercise for you. Training on older patients with major depression, Blumenthal J.A., et al. Reviewed by Lynn Cohen, MA, MFT, a marriage and family therapist with a private practice in Vacaville, California. Our reviewers are members of Consumer Health Interactive's medical advisory board .