Buzz
When you're dealing with depression, summoning the motivation and energy to be physically active can seem overwhelming. But don't worry—you're not alone in facing this challenge. Keep in mind that any form of exercise is better than none, and every small step you take brings you closer to your goal. To help you get started, here are some practical ways to motivate yourself to exercise even when you're feeling down. You've got this.
Steps
Stick to a regular routine.
Choose specific days and times to exercise during the week. If you find it difficult to get into the right mindset to work out, designate particular days and times that work best for you. Align this schedule with your other commitments (like work and sleep) to avoid adding extra stress about fitting in a workout every day.
- For example, if mornings are hard for you, avoid planning exercise early. Instead, aim for after work, school, or following a meal.
- Don’t feel pressured to make up for a missed session. Remind yourself that tomorrow is a fresh start to get back on track!
Enroll in an enjoyable class.
Discover a workout routine that excites you. If sticking to your own exercise schedule feels challenging, consider joining a class that has a set routine! Signing up for a class can help you establish a steady workout habit. Additionally, when you’re battling depression, staying socially connected is important to avoid isolation. Classes provide a regular opportunity to be around others.
- If traditional gym workouts aren’t engaging for you, try a class that offers something different, such as dance or yoga!
- It’s also a great way to meet new people who share similar interests.
- If you’re hesitant about socializing, consider joining a class with a friend for added support.
Exercise with a buddy.
Invite a workout partner to stay social and accountable. Exercising with a friend gives you a healthy sense of social responsibility to stick to your routine. Invite a friend, colleague, or partner who shares a similar schedule to work out together.
- Look for someone who already works out regularly or is eager to start, so you can motivate each other along the way.
- Remember, staying socially active is a crucial defense against depression.
Pair your exercise with some entertainment.
Listen to music or watch TV to keep your mind engaged. Many people give up on exercising because it feels monotonous. Depression can amplify this feeling. To make exercise more enjoyable, try watching or listening to something that captivates your attention. This will help distract your mind and encourage your body to keep moving when you feel like giving up.
- Wearing headphones during your workout can also block out distractions, allowing you to focus entirely on your exercise.
- If you're listening to music, choose high-energy tracks that inspire motivation. Consider setting up a long playlist or radio station to maintain a consistent vibe!
- If you're watching TV, opt for something fun and lighthearted, such as a sitcom or reality show.
- If music or TV isn’t your thing, an audiobook or podcast might be the perfect alternative.
EXPERT TIP
Laila Ajani
Certified Fitness Trainer
Certified Fitness Trainer
Cardio can be enjoyable. Find creative ways to make your treadmill workouts more exciting. Put together a playlist of your favorite upbeat workout songs, watch a show or follow a fitness class during your workout, or even try a dance routine you found on YouTube. Switch things up by alternating between cardio machines like the treadmill, stationary bike, rowing machine, and elliptical. Remember, cardio doesn’t have to mean traditional exercises. Fun activities like salsa dancing or playing a sport you loved as a child can also be a great cardio option.
Stick to exercises you genuinely enjoy.
Switch up your routine if you start losing interest. Depression can make it hard to stay motivated and enjoy activities. If parts of your workout start feeling boring or overwhelming, try shaking things up by changing exercises or introducing new elements to your routine.
- If activities you once loved no longer excite you, consider switching to exercises that target similar muscle groups, or try a different location for your workout.
- For instance, you could replace pushups with pullups or trade running on the treadmill for running outdoors.
- Make sure your workout routine doesn’t feel like a dreaded obligation!
Opt for a simple, easy-to-repeat routine.
Choose a schedule you can stick to, regardless of your mood. Decision-making can add stress, which only worsens depression. To reduce this, establish a workout plan that’s manageable no matter what your mental or emotional state is like on any given day.
- Expect to have low-energy days. Again, consistency matters more than intensity.
- For example, a quick daily walk might be more achievable than forcing yourself into a 10-step workout every single day.
Distribute your workout sessions throughout the day.
Walk, jog, cycle, or dance 3-5 times weekly for 30 minutes. The average adult only requires 2-3 hours of physical activity each week to maintain good health. Instead of cramming all your exercise into one intense session, try spreading it throughout the week in shorter bursts.
- The number of days and minutes can be adjusted to your preference, as long as you stay consistent and make it a regular habit.
- Contrary to popular belief, maintaining consistency is more effective than pushing yourself too hard.
Set achievable goals for yourself.
Begin with simple goals to increase your chances of success. When you're first setting up a workout plan, you may have grand ambitions. However, aiming too high too soon, especially with depression, can lead to frustration. Start with goals that are realistic and attainable, and challenge yourself progressively over time.
- Start with smaller goals that you can easily exceed, which will boost your confidence and motivate you to push further.
- For instance, instead of aiming for 50 reps right away, start with 10 and increase by 5 each week.
- Rather than focusing on a specific weight, prioritize building strength and endurance. Over time, with the right approach and nutrition, you'll naturally see progress.
- If you set yourself up for failure, you’re more likely to quit early on.
EXPERT TIP
Laila Ajani
Certified Fitness Trainer
Certified Fitness Trainer
As a beginner, focus on building strength and endurance. Start with exercises like lunges, bench presses, and core workouts such as crunches or planks. Tailor your workouts to match your current fitness level to prevent injury and ensure you progress safely and effectively.
Celebrate your achievements frequently.
Reward yourself after every workout session. Keep in mind that exercising while battling depression can be challenging. Acknowledge your efforts after every successful workout, when you stick to your routine, try a new exercise, or accomplish a goal.
- Give yourself something to look forward to after a workout, like a relaxing bubble bath or a visit to your favorite restaurant. You deserve a treat!
- Celebrating small wins will boost your motivation far more than being hard on yourself for not pushing harder.
Be kind to yourself.
Remind yourself that you always have another chance tomorrow. It’s easy to fall into negative thinking when you miss a workout or don’t push yourself as much as you think you should. However, labeling these moments as failures isn’t productive. Remember, a temporary setback doesn’t define the effort you’re putting into improving both your body and mind.
- Be mindful of when negative self-talk creeps in. Redirect your focus to the fact that tomorrow offers a fresh start.
- Contrary to popular belief, being hard on yourself won’t spur you to try harder, especially when you’re facing depression.
Consider therapy or medication.
If the overwhelming fatigue of depression is limiting you, seek support. If even the thought of exercising feels mentally and physically exhausting, it might be time to consult a professional. Therapy or medication could be the support you need to get moving again.
- A mental health professional, doctor, or personal trainer might collaborate with you to develop an exercise plan that accommodates your mental health needs.
