Exercise and depression

[Justmehere]

Trying to fight the battle. I easily train when anxious, but I’m finding it very difficult to do it and keep doing it when I’m down and depressed. Anyone else struggle with this? Any motivation and habit building strategies welcomed!

25 Studies Confirm: Exercise Prevents Depression

Exercise is an all-natural treatment to fight depression - Harvard Health

Moderate Exercise Is Effective Medicine For Treating Major Depression, Suggests New Research

 

[flynav]

Absolutely. After all, it certainly is easier to redirect energy than to attempt to generate it when the tank is low. On the other hand, muscles rebuild only during rest (an unfortunate fact for many of us), so the benefits might be the same or better during times of low energy—assuming you do the work. So,I try to write a full daily plan (including my full workout). After all, we military types like checklists. Having my full workout plan both gives me focus and helps hold me accountable.
I hope this helps!

 

[Deleted member 47099]

Anyone else struggle with this?

Link Removed

Yup. Totally struggle with this. Just been writing about it in my trauma diary, that the dissociation of "I can't feel my body" or "Body? What body?" is super unhelpful for me re exercise.

Also, is it weird that my brain read "25 studies confirm: depression prevents exercise" ? :facepalm:

 

[MyWillow]

Soooo...an analogy on habit building...I was trying to get in the habit of planning and writing up my dog training and was really struggling with it. The advice I finally got from a world famous expert was to take a piece of paper and pen. Yep that was Day 1. Day 2 was to write the date. Day 3 was to add the dog’s name. Gradually I started to add ticks and abbreviations. Eventually I was having to stop myself writing excess notes. So then I added taking video. I stopped when T became too overwhelming but I will be using the same method to get started again.

So maybe break it down into tiny parts. Put running shoes on. Yes! Achievement! Sounds weird but it does work.

 

[bellbird]

Any motivation and habit building strategies welcomed!

In terms of habit building, I've found that taking the time to really notice how I feel after a workout (more grounded, clearer head, more positive -- thanks, endorphins), makes for a pretty effective positive feedback loop.

Where my antidepressants only really create a "noticeable" difference depression-wise when I've missed a day and feel what it's like without them, exercise gives me an immediate noticeable payoff. Which is pretty awesome in itself.

In terms of motivation, reading studies, such as the ones you listed, can be helpful sometimes.
Otherwise, hearing success stories of others can be helpful too, so good on you for starting this thread :)
I can definitely say that since starting running as preparation for my surgery, my mood has definitely improved.

My best tips for getting into exercise would be:
-Make sure you are getting adequate nutrition to fuel your body.

-Pace yourself -- starting out all guns blazing is not going to translate into a sustainable habit. From experience, it has the opposite effect, and tends to lead to dissatisfaction and overall exhaustion.

-Keep an eye on black and white thinking (this is still something I'm working very hard on) -- I used to feel like my yoga practice would only count if I did a full hour including all the flows that I had "planned" I should do.
Which meant that on "yoga days" where I wasn't able to do the full hour due to energy/time limitations, I felt like a) why bother?, or b) if I did manage 20/30/40 mins, it didn't feel like it counted anyway.
Whereas in (rational) reality, it absolutely did count.

-Listen to yourself and identify the types of exercise you do enjoy (for a given value of "enjoy", I'm very aware we're dealing with depression). You're way more likely to stick with something if you at least somewhat enjoy it.

-Also try to identify the time of day you find exercise easiest to do.
For me, it's the morning. That way I can get it done, shower, and then get on with my day.
Having to exercise in the middle of the day seems much harder to be motivated for, and in the evenings I'm much too tired.

-Rest days are just as important as exercise days!

-Having some way of keeping yourself accountable can be helpful too.
Actually getting out and running in the mornings is 90% of the time not my #1 thing I'd want to be doing, but I know I always feel better after.

 

[Teasel]

So maybe break it down into tiny parts.

Yeppers, baby steps..

Hard to motivate yourself to do something that takes a lot of effort. Baby steps a lot more effective in the long run.

 

[Changing4Best]

I've been less depressed since I do the exercise program at our local Senior Center. It is a half hour of low intensity exercise designed for seniors. This is something available at every Senior Center across the country, as far as I know. You have to be at least 60 to attend.

Libraries have exercise programs sometimes too, to my knowledge. The best motivation is that there is a group who knows you are supposed to be in that class and if you are not there you are missed! Someone might even call you to find out if you are OK if you are a real regular participant and suddenly don't show up.

I did take a self defense class at a Gym once. Again, if you attend regularly, someone might call you to see if you are OK, if you don't show up for awhile.

The best way to do it is to carpool with a friend, be one another's accountability partner and make sure you both attend regularly by staying in touch, planning and so on.

Personally, I just joined a health plan that has "Silver Sneakers" as part of its benefits. There is a local gym that takes that plan, so I have incentive. I am paying money to be a part of that program, so I better utilize it!

 

[Deleted member 47099]

The best way to do it is to carpool with a friend, be one another's accountability partner and make sure you both attend regularly by staying in touch, planning and so on.

Hah! Love the carpool idea! :)

 

[Changing4Best]

Hah! Love the carpool idea! :)

If I meet someone at the gym who goes there the same time I do most days, I could ask them if they would be willing to be my accountability partner and give me rides, since I live close by to the gym.

 

[PTSDGuy]

I definitely understand struggling with depression and not feeling like going to the gym. Even though I really like going to the gym, it can still be a struggle. I try to make sure I do at least 2 workouts a week if I'm really down... Normally I do something every other day... and I've definitely not a gym rat - until a couple of years ago, I weighed 300 pounds.

As far as tips.... I find that if I drive around with my gym bag already packed and ready in the car, I can take advantage of those (few) moments when I feel like working out when I'm depressed... Even when I'm exhausted and down, I still stop in at the gym and do something... Instead of doing 3 miles on the treadmill, I do 1 or 2 miles slowly, then do something else "easy" like the exercise bike.

I like the idea of breaking it down into smaller parts... Do the parts you can do - even a bit of exercise will make you feel a bit better...

 

[Mumo]

I don't go to the gym. I either swim in the warmer months or walk 3+ miles a day. Sometimes I'll do both. I can't run anymore because of an accident that ripped up the back of my left thigh. I still try though :) but after about 50 feet, I'm limping all day, so I shouldn't do it. But I haven't been going out doing my walk because I've been depressed! Also I walk at the estuary and my sister told me not to do that because it's dangerous. But I don't think it is, but now that's in my head *sigh* It has to be a deliberate thought with me. I need a little motivation too, I've been really depressed and want to do absolutely nothing, so I'm enjoying the ideas here.

 

[ILoveLife]

@PURUSHA, I'm suddenly very appreciative of Adriene's "Thank yourself for coming today" :roflmao:

This thread is helping me acknowledge how thankful I am when I actually lay the mat and do some yoga for 20 minutes. Changes my day to a brigther color.