Depression and Exercise

[Musiclover10]

All of the research says exercise really helps with depression. Everyone around me is saying it. Even I am saying it to myself and often imagining myself exercising and it helping. But I'm still finding it SO HARD to even go for a walk around the block! I enjoyed exercising before I got depressed.

I'm looking for advice on how to start exercising and break the never-ending cycle of inactivity. What has worked for others? And have you noticed an improvement in how you feel soon after starting exercise?

Thank you

[Ggrand]

Hello Dear Musiclover,

Like you I enjoyed getting outside and exercising, for me walking...depression and anxiety has taken any motivation I have to go walking and added fear to it as well...

Exercising mindfully helps in many ways for both physical and mental health...distracting our negative thoughts onto what type of exercises we do....Walking can bring our mind some peace, as we mindfully look at the different things we see, hear, smell, touch while we are walking...Of course their is different types of exercises...

Going by your forum name...you are a music lover...have you ever tried to hold a hair brush or something similar as a microphone..then sing and dance as your exercise..I do believe that doing physical things we like is exercise, especially when it involves body moment...

I wish I had an answer for you about how to get motivated to do some exercises..I think if we don’t think about doing it that much..but instead just start doing it, without thinking about it..maybe that could help you...

Talk here any you feel up to it, dear Musiclover...

My kindest thoughts..

Grandy..

[Katyonthehamsterwheel]

Hello

What about increasing your incidental exercise to start off with? Park further away at the shop, take the stairs etc. Then it's something sort of small and right now, rather than having to plan and organise and find momentum.

Another option if it works for you, is to organise to exercise with someone. That way we're accountable. Can be whatever/wherever/whenever works for you both. Maybe if you have a friend or family member in a better mental space than you, you can ask them to do it to support you. Depends on your circumstances of course.

All the best. Not easy! Katy

[therising]

Hi Musiclover10

Wondering if you think it would help to not just see exercise but to see an or the exercise. Personally, I find this helps at times. One thing I find I just can't do anymore and that is simply perform the exercise of walking around the same streets I've been living in for more than a decade. I find it too boring and a little mind numbing. Boring and numbing doesn't really trigger me to pull myself away from the exercise of watching Netflix 🙂

I love the exercise of connecting to nature. I love going up to the Dandenong Ranges and walking amongst the trees. I love the smell, the colour, the feel of the air and the sounds. It's such a sensory exercise. If it's more local, I can enjoy the exercise of walking with a fellow philosopher, while deep in discussion. I also thrive on the exercise of speaking utter nonsense. It's a great form of escapism from an often serious world. The exercise of picking out all the things I typically overlook is another one. Undertaking the exercise of walking to a friend's house may be another or simply a bit of fast walking just so I can experience the exercise of feeling or sensing the pulsing in my legs when I come back home and sit down. Feeling the heart being in a greater state of activity adds to it. I love feeling the energy in my body. To simply walk, without some payoff, doesn't do much for the stimulation of dopamine.

I figure while the mind imagines the benefits and/or the joy of the experience we're about to have (that exercise we're about to enter into) and while it observes and interprets the experience while we're in it, the body produces the chemistry we're after. As far as spirit goes, I believe our connection to life is often channeled through the kind of experience that feeds the soul to some degree, the kinds of exercises that raise the consciousness a little each time.

I've found there comes a time when simply walking around the block is no longer is enough to feed the soul. The soulful self craves 'amazing' as it longs to be amazed (like when we were kids), it craves feeling and at times just cannot tolerate simplicity.

I wish you happiness on your walk 🙂

[Dr_Sleep]

I can totally relate to this. I've only just started walking an hour every day this last month (after basically no exercise and a decline in MH). I tried doing guided meditation/mindful walking (Calm app) which was pretty good actually but what really got me going were podcasts (crime, comedy, science - these are my fave topics). I find myself walking longer than I intended just to finish the podcast. This might take away from the 'mindfulness' of walking, but at least it gets you going, you get some vit D, and might learn something in the process.

I have to keep reminding myself that I will feel better after exercise - which is absolutely true!

It's worth a try...

Pri

[Guest9337]

G'day Musiclover10,

Thanks for sharing your feelings.

I claimed a thread title "anti-movement" over in the depression area on beyondblue, check it out.

Movement is overrated. Set down roots, sit till it's uncomfortable, laze in bed. Society is too pro-movement, too fixated on exercise, always aiming at more more more.

Like haven't people heard of overtraining, as a principle? People are doing 40 hour weeks, raising family, being community minded and social, and they add the peer pressure of a perfectly fit slim/trim body that looks like some idealised superhuman.

So not moving worked for me for quite some time, but I've begun moving again, I reckon because I gave myself space to "not move" and created that emptiness inside me about not moving. When the tour de france started I felt a tiniest bit of motivation to ride my bike and that motivation didn't go away... so I went for a bike ride.

No pressure, no training aims, no one watching, just me and the bike. Felt good. 6 days later I did another ride, that felt good too. I'll see where I lead myself...

The research on exercise and depression infers we should start small, incrementally, maybe 5 minutes here and there. Maybe start counting your chores as exercise -see what you are already doing. Avoid any and all pain on the exercise journey when depressed, we need to avoid pain when depressed, so pick exercise that feels comfortable.

Like don't even get sweaty if you find that uncomfortable, every little bit no matter how small does actually count.

[jtjt_4862]

Hi Musiclover10,

I can totally relate to this too, and the way I combat this was to throw myself into a challenge, and slowly work my way towards that goal. I signed myself up for a marathon, and this is without any prior marathon or running experience. I stuck with a very easy to follow training instruction (which is just to run three times a week, and rest on the 4 remaining days, while building up distance each time I run, and making sure I eat clean and healthy with plenty of rest. Yes there can be cheat days too to enjoy some delicious food during the week).

I know walking and running can get pretty mundane, so I try and make things interesting by bringing along my favorite tunes, or an audio book to listen to while I'm on the go. By the time the album/audio book finishes, I've completed my run for the day. If I start to get bored of the path that I usually run on, I'd find new paths to try out and run on.

I feel it's a matter of finding what's fun for you, or how you can make the activity fun for yourself. Perhaps there are other forms of activities that may interest you, other than walking. Maybe you could pick up yoga/pilates/boxing/calisthenics/swimming. But take it nice and slow, one small step at a time. You don't have to walk an entire block in one go, maybe walk half or quarter of a block, and slowly work up your distance from there. Also remember to give yourself a pat on the back, and celebrate the small wins each time you achieve something (for example, going from a quarter of the block, to half the block).

I hope this helps, I believe in you :)! Happy to chat more with you if you'd like as well.

Jt

[jtjt_4862]

Oops, I forgot to mention about the marathon. The goal of the marathon is not to be the fastest or anything. But rather to challenge myself to complete the entire course. If I can achieve that, then my goal has been met and it'll be time for a new challenge (maybe a longer marathon). If I couldn't complete the entire course, then I'll remind myself that I've done well thus far, and will do better next time. There's no win or lose, just a constant self-improvement process.

Jt