Depression can sap your motivation or energy to do things, which can make regular exercise seem like a burden. But if you can find a way to fit some movement into your days, you may find it helps you feel better. Exercise has a long list of health benefits, including a reduced risk for heart disease, type 2 diabetes, osteoporosis, and dementia. But it has also been shown to ease symptoms of depression. In fact, some studies have found exercise to be as beneficial as antidepressant medication and therapy.
How does it help? Working your muscles helps your body produce endorphins, the chemicals in the brain that reduce pain and give you a natural high. Exercising also spurs the release of proteins in the brain that help nerve cells grow and prosper, making the brain function better.
But sometimes taking that first step is the hardest part. Here are some strategies to help you get moving on days when it feels difficult:
- Start small: Even 10 minutes of activity can help boost endorphin levels. Take a short walk, plant some flowers, or do some body-weight moves in your home, like wall push-ups or sit-ups. Any movement counts. And if you feel better, you can gradually add more time or other activities.
- Don’t wait for motivation: Mood often follows action. It may be tough to find the energy or will to incorporate some movement into your day, but try not to talk yourself out of it. Move for a few minutes without expectations. You may find that once you get started, you warm up and it feels a little easier. When you’re finished, remember how you feel—a little more awake, a little more energized, or a little happier? The mood-boosting effects of exercise can help serve as motivation the next time.
- Be realistic: Consider what feels comfortable for you, and would increase your chances of success. Would a class at a local gym help you feel less isolated and connected, or do you prefer activities you could do on your own at home? If mornings are a tough time of day for you, find time in the afternoon to take a short exercise break. Make your own barrier to entry as low as possible.
- Recall what would bring you joy: Think back to activities you’ve enjoyed in the past, whether it was shooting hoops in your driveway as a kid, gliding around an ice rink, or taking a yoga class with a group of friends. Then find a way to incorporate that into your current fitness routine. You’ll get the benefit of exercise and might be able to tap into those positive feelings once again.
- Go outside: If the weather and other circumstances allow, consider getting some activity outside. Sunlight is connected with improved mental health, and is another natural mood-lifter.
- Team up: Ask your partner, your child, or another relative or friend to join you in your exercise plan. Working out with your buddy could make the time go by more quickly and joyfully. It may also help you be accountable and show up—you’ll be more inspired to get out the door and go for that walk when you know your support person is waiting outside for you.
- Build in rewards: Create mini-goals for yourself (such as running one mile without stopping, doing 20 situps, or finally achieving tree pose without tipping over), and then show yourself some gratitude for the work you’ve put in. Give yourself a small reward, or simply allow yourself some time for self-care.
- Be kind to yourself: If it rained last week and you never made it outside, or you decided to skip your walk or run one morning, that’s okay. Forgive yourself and move on. Think of each day as a new opportunity to start again.
