Just getting out of bed can seem like a daunting challenge when you're depressed, let alone working out! Yet exercise is an effective fighter for depression, and one of the most important instruments in the arsenal of recovery. Research suggests that physical exercise can be as effective in relieving symptoms of depression as medicine. When you're well, it also helps avoid relapse.
Target at least 30 minutes of exercise a day to get the most gain. This does not have to be all at once, and starting small is okay. For two hours, a 10-minute walk can improve your mood.
Exercising is something you should do to change your attitude right now.
If you stick with it, the exhaustion will increase. When you're tired and feel drained, beginning to exercise can be hard. Yet research shows that if you stick with it, your energy levels will increase. Exercise will allow you, not more, to feel energized and less fatigued.
Find exercises that are rhythmic and continuous. Rhythmic exercise, such as walking, weight lifting, swimming, martial arts, or dancing, is the most advantageous for depression, where both arms and legs are moved.
Add an element of mindfulness, especially if your depression is rooted in unresolved trauma or fed by negative thoughts that are obsessive. Concentrate about how your body feels when you walk, such as the sensation of your feet touching the ground, the feeling of the wind on your skin, or the breathing rhythm.
Pair up with a buddy for workout. Working with others not only helps you to spend time socializing, but it can also help keep you motivated. Try joining a running team, taking a water aerobics or dance class, or enrolling in a soccer or volleyball league to search for tennis partners.
Take a dog for a stroll. If you do not own a dog, you can volunteer for an animal shelter or a rescue organization to walk homeless dogs. Not only can you support yourself, you can also help socialize and exercise the dogs, making them more adoptable.
