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Start and Stick with a Regular Exercise Program
Exercising the equivalent of brisk walking for about 35 minutes, 4 to 6 days a week, can
reduce depression symptoms and help you feel better and more like your old self.
Swimming, bike riding, and other regular activities that utilize the large muscle groups in
continuous motion for 35 minutes are also good.
If you haven’t exercised regularly in awhile, try building up to 35 minutes of brisk
walking by starting with a shorter duration, such as 5, 10, or 15 minutes a day and
gradually, over several weeks, building up to 35 minutes.
Physical Activities I enjoy:
Put a checkmark by the activity you would like to do during the coming week.
My plan to build up to 35 minutes a day of exercise:
Week 1: I will exercise for ________ minutes per day.
Week 2: I will exercise for ________ minutes per day.
Week 3: I will exercise for ________ minutes per day
Week 4: I will exercise for ________ minutes per day
Week 5: I will exercise for ________ minutes per day
Week 6: I will exercise for ________ minutes per day
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