How to Get Motivated to Exercise When Depressed: 11 Simple and Effective Tips

Workout is one of the best things you can do for your mental health, especially if you have depression. Studies have shown that exercise can improve your mood, reduce stress, enhance your coping skills, and boost your self-esteem. It can also help you sleep better, improve your physical health and prevent future episodes of depression.

But when you're depressed, finding the motivation and energy to exercise can be very hard. You may feel too tired, hopeless, overwhelmed, or guilty to even get out of bed, let alone work out. You may also think that exercise won't make a difference, or that you're not good enough to do it.

If you're struggling with these feelings, then guys you're not alone. Many people with depression face the same challenges when it comes to exercising. But don't give up. There are ways to overcome these barriers and get yourself moving. In this article, we'll share 11 simple and effective tips on how to get motivated to exercise when depressed. You've got this.

Tip 1: Commit to a schedule.

One of the reasons why it's hard to exercise when depressed is that you may lack the mood and spontaneity to do it. You may wait for the right moment or the right feeling to start, but that moment may never come.

That's why it's important to set a schedule for your workout and stick to it. Pick days and times throughout the week that you usually have some free time and that suit your other schedules (such as work and sleep). For example, if you struggle with waking up in morning, don't plan to exercise in the morning. Instead, try exercising after school, work, or a meal.

Write down your schedule and put it somewhere visible, such as on your fridge, calendar or phone. Treat your exercise time as an appointment that you can't miss. If possible, set a reminder or an alarm to prompt you when it's time to work.

 Tip 2: Sign up for a fun class.

If you find it hard to commit to your own schedule, try committing to one that someone else has already set up. Signing up for a class can help you get on track with a routine and provide some structure and variety for your exercise.

Also, when you're dealing with depression, it's important that you should socialize and not isolate yourself. If you find reaching out to friends and family difficult, classes can help you regularly be around people who share a common interest with you.

If regular gym routines bore you, opt for a class that offers an alternative workout, such as a dance or yoga class. These classes can be fun, creative and relaxing, and can also help you express your emotions through movement.

Alternatively, if you're nervous about being around new people, try signing up for fun classes with your close friends. This way, you can have some support and company while exercising.

Tip 3: Exercise with a friend.

Another way to make exercise more enjoyable and motivating is to do it with a friend. Having a workout buddy can help you stay accountable, motivated and encouraged while exercising.

Choose a friend who is supportive, reliable and has similar goals as you. Ideally, this should be someone who understands what you're going through and who won't judge or pressure you.

You can either join a class together, go for a walk or run together or do some home workouts together. You can also use this time to catch up, vent or have some fun.

Exercising with a friend can also help you feel less self-conscious or intimidated by other people who may seem more fit or skilled than you.

Tip 4: Start small and build up gradually.

One of the biggest obstacles to exercising when depressed is feeling overwhelmed by the idea of doing too much at once. You may think that you have to exercise for an hour every day or do intense workouts to see any benefits.

But this is not true. Any exercise is better than no exercise, and every step you take is a step forward. In fact, research has shown that even 10 minutes of moderate workout can improve your mood and reduce anxiety.

So start small and build up gradually. Please note don't compare yourself to others or set unrealistic expectations for yourself. Do what you can do today and celebrate every achievement.

You can start by doing some simple and easy exercises that don't require much equipment or preparation, such as walking, stretching or jumping jacks. You can do these at home or outdoors, depending on your preference and comfort level.

As you get more comfortable and confident with exercising, you can increase the duration, frequency or intensity of your workouts. You can also try new activities or challenges that interest you.

Tip 5: Choose activities that you enjoy or find meaningful.

Another way to boost your motivation to exercise is to choose activities that you enjoy or find meaningful. Exercising for pleasure or purpose can help you feel more satisfied and fulfilled with your exercise.

Think about what kind of activities make you happy, excited or relaxed. For example, if you love music, you can listen to your favorite songs while exercising or join a dance class. If you love nature, you can go for a hike, bike or kayak. If you love animals, you can walk your dog or volunteer at a shelter.

You can also choose activities that have a deeper meaning or value for you. For example, if you want to support a cause, you can join a charity run or walk. If you want to learn a new skill, you can take a martial arts or swimming class. If you want to connect with your spirituality, you can do yoga or meditation.

Tip 6: Reward yourself for your efforts.

Another way to motivate yourself to exercise is to reward yourself for your efforts. Positive reinforcement can help you maintain your motivation and celebrate your progress.

Choose rewards that are healthy and meaningful for you. For example, you can reward yourself with a relaxing bath, a favorite movie, a new outfit, a massage or a book. You can also reward yourself with social activities, such as going out with friends, calling a loved one or joining a club.

You can set up different rewards for different milestones, such as completing a week of exercise, reaching a certain goal or trying a new activity. You can also reward yourself for smaller achievements, such as getting out of bed, putting on your workout clothes or doing one more rep.

Tip 7: Track your progress and achievements.

Another way to motivate yourself to exercise is to track your progress and achievements. Keeping a record of your effort can help you see how far you've come and how much you've improved. It can also help you overcome negative thoughts and beliefs that may undermine your motivation.

There are different ways to track your progress, depending on what works best for you. You can use a journal, an app, a calendar or a chart. You can write down what kind of workout you did, how long you did it, how you felt before and after and any challenges or successes you had.

You can also use objective measures, such as distance, speed, calories burned or steps taken. You can use a fitness tracker, a pedometer, a stopwatch or a scale to measure these.

You can also use subjective measures, such as mood, energy level, sleep quality or self-esteem. You can use a scale from 1 to 10 to rate these before and after each exercise session.

Whatever method you choose, make sure to review your progress regularly and acknowledge your achievements. You can also share your progress with others who support you and celebrate with them.

Tip 8: Be kind and compassionate to yourself.

One of the most important things to remember when exercising with depression is to be kind and compassionate to yourself. Depression can make you feel worthless, hopeless and guilty. It can also make you self-criticize and blame yourself for not being able to work as much as you think you should.

But these thoughts and feelings are not true and not helpful. They only make you feel worse and less motivated to exercise. Instead of listening to them, try to challenge them and replace them with more positive and realistic ones.

If you're having trouble being kind and compassionate to yourself, try imagining what you would say or do for a friend who is in the same situation as you. and then treat yourself the way you would treat that friend.

And if your depression is severe or interfering with your daily functioning, don't hesitate to seek professional help. A therapist can help you cope with your depression and support your goals.

Tip 9: Listen to your body and mind.

Another thing to remember when exercising with depression is to listen to your body and mind. Depression can affect both your physical and mental state in different ways. Sometimes it may make you feel more tired, sore or achy than usual. Other times it may make you feel more restless, anxious or irritable than usual.

It's important to pay attention to these signals and adjust your training accordingly. Don't force yourself to do something that doesn't feel right for you at the moment. Don't push yourself beyond your limits or ignore any signs of pain or discomfort.

Instead, try to modify your workout intensity, duration and frequency depending on your energy level, mood and symptoms. For example, if you feel more tired or sore than usual, you can do a low-intensity or shorter training session. If you feel more restless or anxious than usual, you can do a high-intensity or longer exercise session.

You can also try different types of workouts that suit your mood and needs. For example, if you feel sad or lonely, you can do a social or fun exercise, such as a team sport or a dance class. If you feel angry or frustrated, you can do a cathartic or challenging drilling, such as boxing or lifting weights. If you feel stressed or overwhelmed, you can do relaxing or calming sessions, such as yoga or meditation.

The key is to find a balance between challenging yourself and respecting your limits. Remember that your body and mind are not separate entities, but connected parts of a whole. By listening to them and taking care of them, you can improve your overall well-being.

Tip 10: Incorporate exercise into your daily routine.

Another way to make it easier and more consistent is to incorporate it into your daily routine. Making it a habit can help you overcome the need for motivation and willpower. It can also help you save time and energy by eliminating the need for planning and decision making.

There are many ways to integrate exercise into your regular activities, depending on your lifestyle and preferences. For example, you can:

• Try to take stairs instead of the escalator or elevator.
• Try to walk or cycle instead of driving or taking public transportation.
• Consider parking your car at a distance from your destination and cover the remaining distance on foot.
• Consider parking your vehicle a little further away from your destination and then proceed on foot for the remainder of the way.
• Walk your dog or play with your kids or pets.
• Do some household chores, such as vacuuming, gardening or washing dishes.
• Take a walk during your lunch break or after dinner regularly.
• Do some stretches or exercises while watching TV, listening to music or reading a book.
• Join a fitness club or group at your workplace, school or community.

The more you incorporate exercise into your daily routine, the more natural and automatic it will become. You may even start to enjoy it and look forward to it.

Tip 11: Seek support from others who understand.

The last tip we have for you is to seek support from others who understand what you're going through. Exercising with depression can be hard, but you don't have to do it alone. There are many people who can help you along the way, such as:

• Friends and family who care about you and support your goals.
• Therapists or counselors who can help you cope with your depression and provide guidance on workouts.
• Doctors or trainers who can advise you on the best type and amount of drills for your health and fitness level.
• Coaches or mentors who can motivate you and keep you accountable for your exercise.
• Peers or groups who have similar experiences and challenges as you and can offer empathy and encouragement.

You can find support from these people in different ways, such as:

• Asking them for advice, feedback or tips on exercise.
• Sharing your progress, achievements or struggles with them.
• Inviting them to join you for a training session or activity.
• Seeking their help when you face a setback or obstacle.
• Thanking them for their support and appreciation.

You can also find different types of online support, such as:

• Joining online communities or forums where people share their stories and tips on exercising with depression.
• Following blogs, podcasts or videos that inspire you and teach you about exercise and depression.
• Using apps or websites that track your progress, provide feedback and connect you with other users.

By seeking support from others who understand, you can feel less alone and more inspired in your journey. You can also learn from their experiences and insights and discover new ways to improve your exercise and well-being.

Conclusion

Exercise is one of the best things you can do for yourself when you have depression. It can improve your mood, reduce stress, enhance your coping skills and boost your self-esteem. It can also help you sleep better, improve your physical health and prevent future episodes of depression.

But we know that finding the motivation and energy to work hard when depressed can be very hard. That's why we've shared 11 simple and effective tips on how to get motivated to exercise when depressed. These tips are:

1. Commit to a schedule.

2. Sign up for a fun class.

3. Exercise with a friend.

4. Start small and build up gradually.

5. Choose activities that you enjoy or find meaningful.

6. Reward yourself for your efforts.

7. Track your progress and achievements.

8. Be kind and compassionate to yourself.

9. Listen to your body and mind.

10. Incorporate exercise into your daily routine.

11. Seek support from others who understand.

We hope these tips help you get started and keep going with your goal. Remember that you're not alone in this struggle and that you can do this. Exercise is good for you and you deserve to be healthy and happy.

We trust that you found this article enjoyable and valuable. If it resonated with you, kindly consider sharing it with others who might find it beneficial. Additionally, if you have any inquiries or feedback, please don't hesitate to reach out. We genuinely appreciate your thoughts and would be delighted to hear from you. 😊