This week I thought I’d attempt to delve into an often unspoken topic of depression, and how exercise may help
alleviate some of the symptoms.

We all go through spells of feeling upset and fed up. Temporary sadness is very different from depression, in which the intensity and the persistence of these feelings is a serious issue that can impact physical and mental health. However, with the right kind of treatment as well as lifestyle changes, it is possible to recover.

With depression becoming a more common condition, much research is being conducted on its prevention and treatment. In particular, exercise is emerging as an invaluable weapon in the fight against such mental disorders. It is suggested that physical activity improves wellbeing by:

• Producing chemicals called ‘endorphins’ and reducing ‘cortisol’ which help lift mood
• Improving sleep patterns by releasing tension in muscles that contributes to insomnia
• Increasing energy levels
• Distracting people from daily worries
• Rebuilding confidence and self respect

Those of you battling depression have probably already been overwhelmed with advice on lifestyle changes that can help relieve your symptoms. If you realize that you need to exercise, you’ve already passed the first step towards recovery! Step 2 is taking action. But where do you start? How do you overcome the physical and mental exhaustion, negativity and fear of the idea of doing something out of your comfort zone? This article is to help those struggling overcome the mental battle that is often faced when considering a fitness program. These tips may help you get started towards your journey to health and happiness.

1. Forget Perfect

   It’s so easy to get influenced by the often unrealistic ideals and stereotypes around the best possible exercises, diets, and bodies as portrayed by the fitness industry and social media. Ignore them. When it comes to exercising to overcome mental health challenges, these messages don’t apply. The perfect exercise is anything you enjoy doing. Find an activity that safely works with both your abilities and your mindset. This could include daily activities, such as walking the dog, playing with the kids, bike rides, gardening, dancing—anything at all. What won’t work is if you’re exercising just because you think you should. You want it to become one of the highlights of your day, not another way to punish yourself!

2. Start Slow

   Research indicates that at least 30 minutes of exercise per day has depression-fighting benefits. If this sounds overwhelming, start slowly. Its okay, in fact its smart, to set smaller, realistic goals and build up from there, celebrating your success at each step.

3. Create a “Plan B”

   Recognise and deal with potential barriers in advance. Often the main problem people with depression face, is the lack of willpower. Think about what is different on days when you are more motivated and what you can do more to stay in that positive state of mind. A powerful way to stay motivated is to exercise with a friend or family member to encourage you. Whatever it is that’s stopping you from getting out and moving, it might not be as much of a barrier as you think. For example, if you normally like to exercise outside but the weather doesn’t agree, or on days when you’d prefer not to leave the house, research some alternative exercises you can do at home. Can’t even get out of bed? There are plenty of exercises you can do from there. Seriously, there’s a solution for any excuse.

4. Listen to your body

   There is no doubt, that an adequate amount of exercise has beneficial health effects on your mind and body. But it is possible to have too much of a good thing. While some suffers of mental health issues find excuses to not exercise, others deal with their emotions by pushing their bodies to the limit, seeking a sense of power to help them cope. It is crucial to listen to your body and avoid unnecessary injury (see blog post on how to recognise difference between good pain and bad pain). If something is hurting while you’re exercising, if you’re too tired to ensure to perform movements safely, or if you are pushing yourself too hard in some deluded efforts prove your self-worth- stop. Its better to leave a workout unfinished today than to injure yourself, which could affect your physical and mental wellbeing for much longer.

5. Reward yourself

   Congratulate yourself for every workout you complete. Part of the reward of completing an activity is how much better you’ll feel afterwards. Even if you couldn’t finish your workout or skipped it entirely, don’t feel guilty! Rather, appreciate your efforts in getting as far as you did. A sense of achievement helps greatly with mood and gives you control over your life.

If you suspect you have depression, speak to your doctor before you start an exercise program. I have worked with several clients with various forms of mental health issues and my greatest challenge has been to help them develop the courage to trust that change is for the better. Once you accept exercise in your comfort zone, the rest is easy and the results will prove that your efforts are well worth it.

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