Posted on July 25, 2014 by Kate Halsall

About two thirds of adults will at some point experience depression symptoms of sufficient severity to influence their daily activities. Depression is the fourth leading cause of disability and disease worldwide. It is likely that we all either know someone suffering from depression or have suffered from depression ourselves. It is also likely that we all know that exercise does help with depression – and a number of studies have previously proven this. But we also know that if you suffer from depression its hard sometimes to even get out of bed, let alone find the energy or inclination to exercise! So rather than focus on endorphins, seretonin and all the other great positives that exercise for depression can bring; let’s look at HOW to go about exercising to help depression. We’re not talking training plans or rigorous gym routines. These are our top tips for exercise and depression and how to go about finding the enthusiasm to start exercising.

1. Think Outside The Gym
Let’s face it, if your self esteem is low but you’ve managed to muster up the strength and courage to get out of your normal routine; you don’t want to be surrounded by lycra clad super fitties and mirrors upon mirrors. Exercise can be anything! From walking your dog, to doing the gardening, going out dancing, to washing the car, to going out on a cycle in the countryside away from the hustle and bustle of life . The point is you don’t have to put yourself in any situation which makes you feel more self conscious than you already are!

2. Make it Social
Our friends will stand by us through thick and thin – that’s why they are our friends. Whilst there will be times where socialising is exhausting and you really don’t want to see or be seen, meeting up with a friend and going for a walk or to a class can help to give you that kick up your backside you need to be a little more active, whilst additionally giving you an emotional/supportive boost. Alternatively find a gym buddy to train with. Both of which can also help you with our number 1 tip!

3. Embrace Your Inner Child
I’ve always said that age is just a number. Kids appear to have no fear and have loads of fun. Why should they get to keep that all to themselves! Bouncy Castles, swimming pools with wave machines and water slides, horse riding, old skool sporting activities such as sack racing and egg & spoon – why should these be reserved for kids!? Get out there and have some fun!

4. Don’t Set Tough Challenges
Alongside having fun and all the other top tips, you need to stick with what you know and what you’re good at or enjoy (and there will be something we promise!). There would be nothing more devastating than setting yourself a goal such as running a 10k having never run one before, not having the mental or physical focus to train, and expecting a big drive of determination on race day to get you over the line. We shouldn’t be setting ourselves up for a fall – it will just make us feel worse. We need to set ourselves realistic goals and find ways which will help us stick to them – whether it’s a reward system, a blog, a fitness tracker etc.

Overcoming depression isn’t quick or easy. It’s often a vicious circle where the things that help the most are the things that are the most difficult to do. But you can’t just overcome depression through sheer will power and you shouldn’t just retreat from the world. You need to start small at taking control and build on it. Hopefully you’ll find these as helpful tips if you want to reap the full mood-boosting benefits of exercise – and if you need someone to go to the waterslides with, just give me a shout!

Further Reading:
http://psychcentral.com/blog/archives/2013/11/25/how-to-exercise-when-depressed-even-if-you-prefer-staying-in-bed/
http://www.theatlantic.com/health/archive/2014/03/for-depression-prescribing-exercise-before-medication/284587/
http://www.psychologytoday.com/blog/the-athletes-way/201310/25-studies-confirm-exercise-prevents-depression