Exercising When Depressed: 5 Tips to Invigorate You

Exercising when depressed is easier said than done! Moving your body can help reduce symptoms of depression and hasten your recovery. But when you’re feeling down, getting moving can feel next to impossible.

Here are 5 tips for exercising when depressed:

1. Don’t think you need to “feel the burn”. For the purposes of managing depression, a 15 to 20-minute walk will do the trick. You don’t need to train for a marathon or bench press your weight.
2. Trick yourself, part one: get dressed in exercise clothes. Sure, you might be rocking baggy sweat pants and a t-shirt. But you can go on a walk in that. Make sure to put on your shoes too. It’s hard to hide in bed with your shoes on.
3. Trick yourself, part two: Sit on the floor. That’s easy because it doesn’t take much energy, right? Then reach for your toes. That’s pretty easy, too. Just relax. See how that feels. You are stretching! That is better than being sedentary. You might start feeling some warm tingly stretchy feelings that encourage you to keep stretching. Suddenly, you are doing what many would consider to be yoga for 15 minutes! You rule! You are exercising when depressed!
4. Try the 7-minute workout. Seven minutes? Piece of cake! In seven minutes, you’ll do 12 exercises using only your body weight, a chair and a wall. It’s based on science, and it works out your major muscle groups plus gives you a little cardio as well. You can find free 7-minute workout apps to force, er, direct you through the workout.
5. Set a timer and move. Instead of thinking about working out, just stay moving, even if it’s cleaning or decluttering your house or watering your plants. I get it: it can be hard to move at all when you feel depressed. Doing something is better than doing nothing, so just move and call it a win.

More ideas for exercising when depressed

Why stop at five tips? I can think of more.

• Incorporate dance into your routine. Put on your favorite music and let yourself move freely, even if you are in bed. 
• If you feel motivated to exercise but your energy is rock bottom, try mindful exercises like tai chi or qigong. These gentle, flowing movements are not exhausting, and they help improve your mood.
• Make plans with a friend to exercise together. This strategy not only adds a social element, but also provides a support system. You’ll be more likely to stick to the plan. 
• Try Yoga for Depression with Adrienne. Her yoga classes are famous for good reason. 

Be Gentle With Yourself, and Don’t Give Up

Remember, the key is to find activities that you enjoy and that align with your energy levels. Consistency is more important than intensity when dealing with depression.

Depression is the pits. If you’re struggling and you want some professional help for depression, please feel free to reach out. I work with adults and teens in online therapy in 40 states, and I offer a free 15-minute phone consultation. If I’m not the right fit for you, I can provide you with appropriate resources so that you can find the help you are looking for.

Schedule a free 15-minute phone consultation with me