The Secret to Exercising When You’re Depressed

Studies show that exercise can relieve many symptoms of depression, as well as anxiety. It’s a safe and effective remedy, but it’s difficult to run laps when you can barely drag yourself out of bed.

Still, the effort is worth it. A major study by Duke University found that exercise worked as well as antidepressant medication for some patients.

If you’re experiencing depression or just feeling moody, you may need strategies to help you start an exercise program and stick with it. Try these tips for working out when you’re feeling low.

Tips for Getting Started With Exercise When You’re Depressed:

1. See your doctor.

If you’re being treated for depression, let your doctor know about your plans.

They can coordinate your treatment, answer your individual questions, and help you to evaluate your progress.

2. Start small.

Your first step can be as modest as a walk around the block or 10 minutes of stretching in the morning.

As your energy levels increase, it will be easier to tackle bigger projects.

3. Focus on aerobics.

While a balanced training program is important, research shows that aerobic activities are especially powerful in fighting depression.

Do something that speeds up your heart rate, like riding a bike or jumping rope.

4. Set realistic goals.

Aim for targets you can reach. Sign up for beginner fitness classes.

Exercise for a few minutes at a time if you need to work your way up.

5. Make it convenient.

Keep some gear at home that you can use anytime, such as resistance bands or a rowing machine.

Do leg lifts and pushups while you’re brewing coffee or watching TV.

6. Be consistent.

Regular exercise delivers greater results and reduces your risk of injuries.

Try shortening your sessions instead of skipping a day if you’re feeling uninspired.

7. Move.

Physical activity apart from formal exercise counts too. Block out time for gardening and housework.

Tips for Sticking With Your Exercise Program:

1. Enjoy yourself.

Find a variety of activities that you love, so you’ll look forward to your sessions. You might take dance classes one day and go hiking the next. Listen to your favorite songs and go outdoors when you can.

2. Create new challenges.

Update your goals when you’re ready to aim higher. Slowly increase the duration and intensity of your workouts or learn a new skill.

3. Think positive.

You may criticize yourself harshly when you’re depressed. Become aware of your thoughts and experiment with more constructive messages. List your personal strengths and the things you like about your body.

4. Invest in yourself.

Take care of your mental and physical wellbeing. Keeping fit also depends on eating a balanced diet and getting adequate amounts of restful sleep.

5. Offer rewards.

Recognize your efforts by treating yourself to something that gives you pleasure. You might buy a book or take a bubble bath.

6. Seek support.

Reach out to family and friends you trust and tell them what they can do to help you reach your fitness goals. They may offer words of encouragement or they may want to join you at the gym.

7. Remember your purpose.

Think about the reasons why you want a more active life. Your main concern may be relieving symptoms of depression or you may have other priorities, like wanting to stay independent as you age or provide a healthy role model for your children.

Depression can create additional barriers to exercise, but you can overcome them. Follow your doctor’s recommendations and start out gradually.

Even small increases in physical activity can have a big impact on your mood and self-esteem.

Designing a Health-Focused Workout Plan

There are many different reasons to work out. Maybe you want to get ready for bathing suit season or train for a marathon.

However, the most important goal is taking care of your overall health, so you can increase your chances of leading a long and active life.

At the same time, your options can seem overwhelming. Many gyms are full of fancy equipment and offer a wide variety of group classes.

Even if you work out at home, you may be wondering what gear to buy and which activities to do.

Make the most of the time and energy you put into working out. Learn how to design workouts focused on your health and wellbeing.

Establishing Your Personal Priorities

Of course, taking care of your health covers a wide range of concerns. Consider your individual needs and talk with your doctor to identify what's most relevant for you.

Consider these ideas:

1. Manage chronic conditions.

Lifestyle choices play a big role in many medical conditions such as diabetes and heart disease. Staying active can relieve some symptoms and may even help you avoid needing medication or surgery.

2. Slim down.

Losing just 5 to 10 percent of your body weight can lower your blood pressure and help control your blood sugar. Burn calories by going to the gym and moving around more throughout the day.

3. Increase energy.

Are you too tired to ride your bike? Physical activity fights fatigue by making your heart and lungs work more efficiently.

4. Prevent injuries.

More than 95 percent of hip fractures are caused by falling, according to the Centers for Disease Control. Working on your balance could keep you out of the emergency room.

5. Live longer.

Do you want to spend more time with your family and enjoying activities you love? A Harvard University study found that just 15 minutes of physical activity each day can add 3 years to your life span.

6. Protect your brain.

Physical activity affects your mental health too. The benefits include reducing anxiety, depression, and some forms of dementia.

Designing Your Workout

Regardless of your age or physical abilities, there are activities that can be safe and fun for just about anybody.

Try these tips for developing a well-rounded fitness program:

1. Condition your heart.

Current guidelines recommend at least two and a half hours of medium activity or an hour and fifteen minutes of strenuous activity each week. If running is too high impact, try swimming or use a rowing machine.

2. Build strength.

Aim for 2 to 3 days of resistance training each week, so your body will have time to recover between sessions. Lift weights or do body weight exercises like push-ups and squats.

3. Increase flexibility.

Stretching relieves stiffness and soreness, enhances your posture, and increases your range of motion.

Spend at least 10 minutes doing static stretches after each workout when your body is already warmed up.

4. Achieve balance.

In addition to preventing falls, improving your balance helps you to relax and think more clearly.

Try standing on one foot while you brew coffee or talk on the phone.

5. Think big.

Do you struggle to fit your workouts into your busy schedule? Activities that target large muscles and multiple muscle groups allow you to accomplish more in less time. They can also enhance your coordination.

6. Do intervals.

HIIT or high intensity interval training is another smart strategy that’s based on alternating between strenuous and gentler movements. You’ll burn more calories in less time.

7. Be consistent.

When exercise becomes a regular habit, it’s easier to stay motivated, avoid injuries, and see results. If you miss a session, get back on track as soon as possible.

Exercise benefits your body and mind. Make working out part of your healthy lifestyle, along with eating a nutritious diet, sleeping well, and managing stress.

Learn more about your health online when you read the rest of our information here about: Depression Management guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

New order website for Australian customers:

For all the subscribers that don't want to talk to anyone, just want to buy their products direct, I'm creating these websites that process orders for you once you register with them.


The Australia GoHerbalifeSite is the first one completed, other countries will come along soon...
Australian customers: Click this link or tap on the banner below to check it out and get registered to place your orders... and remember your 15% discount code: HLIntro15




Did you find this post fun, informative and useful? If so, please share it with others!

If you have a comment, question or suggestion, please leave a comment below!