Learn how to exercise effectively, regularly and in the right ways to combat depression in this story from Lifescript.com, a leading resource for women’s health information. Exercise and depression go hand-in-hand, if you want to get better, that is.

Get 7 doctor-reviewed tips from fitness and medical experts to help you create a customized exercise routine geared to improve your mood, and your health. Become educated on your choices — many different exercises can target a wide range of depression symptoms.

Here’s a sneak peek at what’s included in the full 8-page article:

Short, intense workout sessions lasting 30 minutes helps release endorphins that can numb pain and boost your mood.

Experts suggest alternating between heart-pumping workouts and lifting weights, which helps achieve tone, better posture, healthy bones and other benefits.

A great workout regimen would include:

Walking on a treadmill slowly for 90 seconds, then increasing the speed to run for 30 to 45 seconds at a level tolerable to you. Then alternate that pattern for a half hour.

On day two, lift free weights.

Continue in this pattern for the rest of the week, and then repeat. It’s vital to stay consistent with your workout routine — doing so ensures the chemicals in your brain stay consistent, too.

Often if you’re depressed, it’s difficult to inspire yourself to start an exercise routine and keep up the motivation to maintain it. Here are some expert tips to help inspire you:

  • Make it fun: Ask a friend to join in or walk around the mall several times window shopping. Working in social activity helps make exercise more fun and is another way to boost your mood.
  • Switch things up: Change your workout routine by testing out different methods, equipment and listening to new types of music; even try changing your workout attire.
  • Set up a reminder: Put out your workout clothes as a visual reminder you need to work out.
  • Build a support network: Ask a friend or family member to help you stay consistent — he or she can check with you on whether you’re exercising.

For a more detailed look at exercise and depression, check out the full article and many more depression articles at Lifescript.com.

The information contained in this article is provided for informational purposes only and is not, nor is it ever intended to be, a substitute for professional medical advice or professional recommendations, diagnosis, or treatment. Always seek the advice of your physician(s) or other qualified healthcare provider(s).