The New Path to Happy

Building Mental Muscle

While many women find success with a combination of treatments, for some, like Melissa Keklak, exercise alone does the trick. When Melissa, a 24-year old public-relations manager in Dover, New Jersey, unexpectedly lost her mother last September, she started running. "Suddenly, just to wake up, brush my teeth, eat breakfast, and go to work became so hard," Melissa explains. "My therapist suggested I start going to the gym after work to create a routine that would be comforting." But working out three times a week did a lot more than that. "Running became the way I could release everything. I get on the treadmill with my headphones on and run off all my problems," she says. "For me, exercise has worked as medication."

That's exactly what Dr. Blumenthal and his colleagues found. Their research showed that for the 156 participants, exercising for 30 minutes three times a week was as effective as taking antidepressants in relieving the symptoms of major depression.

Women who work out regularly may not realize how important exercise is at lifting their spirits -- until they stop. "I've been exercising since I was 15 years old," says Beth Shaw, a 38-year-old yoga instructor who lives in Hermosa Beach, California. "But for a long time, I didn't consciously link working out with helping my mood. Looking back, I realize that I was more depressed when I had an office job or a schedule keeping me from exercise." A recent study, led by Ali A. Berlin at Maryland's Uniformed Services University of the Health Sciences, found that when people who exercise were forced to stop, depressive symptoms increased. Because stress can trigger these symptoms, the researchers theorize that exercise helps keep your body in a less-stressed state, making your mood levels stable.

A Little Goes a Long Way

So why aren't more women rushing to the gym? "For one thing, it's difficult for people to believe that exercise can have such a strong psychological effect," explains Dr. Ratey. "Plus, change is hard, and it takes time. It's only been in the last three to five years that we've seen this explosion of research in neuroscience about exercise and the brain." And let's face it, when you're depressed, just getting out of bed can be a major challenge, so a 30-minute jog may seem out of the question. But keep in mind that every little bit helps: "A number of smaller studies have shown that 10 minutes of activity have a significant effect," Dr. Ratey points out.

On days when she's struggling with her mood, Cortney, who still takes Zoloft but has lowered her dosage over the years, tries to do yoga. "Even if you just do 15 minutes, at least then you can say, 'I did get up and face the day, and now I've exercised,'" she explains. Depleting as depression can be, a sense of renewal may start with a simple walk around the block.

What's the Best Exercise to Boost Mood?

While even short walks help, running, biking, or anything that gets your heart rate up for at least 20 to 30 minutes works best to improve symptoms of depression, according to research. "You have to exert yourself to get the best results," says Dr. Trivedi. Lifting weights and doing yoga, especially high-intensity routines, done three times a week for two months can improve mood, according to some studies.

Not sure where -- or how -- to get started? Think of the activities you already do and enjoy in your everyday life, whether dancing to your favorite song or taking a long walk in the park. Because those are the things you gravitate toward naturally, you'll be more likely to keep doing them on a regular basis, experts say.