Exercise is a powerful online therapy treatment — but the dose matters. Research now allows us to be specific about what type, duration, and frequency most effectively addresses online therapy.
The Research on Exercise Dose for Online Therapy
Meta-analyses consistently find that for online therapy:
- Frequency: 3-5 sessions per week is optimal
- Duration: 30-45 minutes per session produces maximum benefit
- Intensity: Moderate (able to talk, but not sing) is sufficient — higher isn't necessarily better for online therapy
- Type: Aerobic exercise has most evidence; strength training shows growing evidence
Getting Started with Exercise for Online Therapy
When online therapy makes motivation low, start with 5 minutes. The hardest part is starting — not continuing.
Exercise works for online therapy through immediate neurochemical effects (mood boost) and long-term neurological changes (increased resilience).
Exercise as Sustainable Online Therapy Treatment
Unlike some online therapy medications, exercise has positive side effects and the benefits increase over time rather than requiring dose escalation.