When you’re sad or depressed, the thought of exercise can seem too much. You are probably feeling exhausted and overwhelmed most of the time and you just can’t be bothered. The last thing you want to do is get out and move your body on top of all of that stress. Depression can make you freeze in place or panic just thinking about exercise, but you know what I’m going to say: exercise is one of the best things you can do for yourself if you want to be free of that heavy, dark feeling.
If anything else is just too hard, start with walking for thirty minutes every day. If that’s too much, exercise for at least ten minutes at a time. You could break it up into three ten-minute sessions throughout the day—for example, a ten-minute walk, a ten-minute dance around your living room, and then ten minutes doing some resistance training. Don’t think ten minutes isn’t enough so you’ll just do nothing. It is enough for now. Just do it every day at the same time. After you have been doing the ten- or thirty-minute walk for a month, add in some cardio (like running, a spin class, or a seven- to ten-minute HIIT workout) to lift your heart rate, make you sweat, and get you out of your head.
Exercise releases endorphins (the happy hormones) and reduces cortisol (the stress hormone). Exercise as soon as you wake up. If possible, do it before you have time to make excuses. If you exercise first thing, you are more likely to get it done. Exercising as soon as you wake will put you in a positive frame of mind for the day. Just a few minutes will do wonders for your mood. If this is not possible, know that you can choose a time that is manageable and sustainable in your life. Just make sure you move your body in some way every day. Go for a walk in nature, do some yoga, or take a dance class—any activity will help. Physical movement has an immediate effect on your stress levels.
I have found through personal experience that exercise is one of the best things you can do for depression. Movement does the following:
• Increases energy levels
• Improves sleep
• Helps distract your brain from worries and negative thoughts
• Boosts your self-esteem, as you are taking an active role in your well-being
• Gives you a sense of control when the rest of your life may feel like this is lacking
• Releases feel-good brain chemicals to lift your mood and boost your self-esteem
• Provides social support and reduces loneliness if you exercise with other people
Movement is central to an integrative approach. If we focus on exercise, we create a ripple effect. If you work out, you’re going to sleep better. If you work out, you’re naturally going to make healthier eating choices because you won’t want to eat junk food when you feel so good. You will drink more water because you want to drink more water. You’re going to be motivated to do better in other areas of your life because you feel fit and energised. Knowing you should exercise isn’t enough; you must do it! If you can only do a little bit right now, then do that. Those little bits will add up. Value is in consistency, and over time you will build a routine that leads to your feeling healthy and strong from the inside out. So just start small, you can do this and you will feel better! X
