This blog post was written by Trevor Conrod, Fitness Coach at Nivati. You can see more of their content on the Nivati platform and on the Nivati blog. If you want to learn more about Nivati, click here. 

Sleep, Motivation, and Mental Health. What do all of these essential life aspects have in common?

Each is negatively impacted when dealing with depression. It's estimated that "one in 10 adults in the United States struggles with depression". While that figure may seem high, it doesn't consider the many people with depression who don't get help for their symptoms. Therefore, the number of people living with depression may be much higher.

Depression can make taking care of yourself a lot harder. This article covers why depression makes it harder to exercise and offers some great exercises for people who might be feeling depressed.

Climbing The Impossible Mountain

Depression affects each person in different ways. But one symptom felt by most is the constant battle of self-worth. "Am I just being lazy today?" "What is the point of all of this?" "Does anybody care?"

These questions, while upsetting, are entirely typical when feeling depressed. It's a big reason why self-care can be so challenging for depressed people. And we aren't talking about crazy full-body moisturizing routines. The basics can seem a far reach—like brushing your teeth, showering, and eating. Depression can make taking care of yourself a lot harder.

So what can we do to fight back against these struggles?‍

Just like traditional habit-building, it's important to remember that your motivation spike one day may only last that one day. So taking on massive life shifts is unrealistic and a recipe for future setbacks. 

When adding self-care into your daily routine, force yourself to keep it under 5 minutes. Start with one thing and keep it short. The path of least resistance is the path you are most likely to take. On the days you may not feel your best, a brand new daily 45-minute shower, shave, moisturize, wordle, and dog walk routine will seem daunting. And the chances of you completing any of that routine will plummet. Starting with just one 5-minute habit will feel more attainable.

Incorporating Fitness Habits‍

When thinking of other small attainable habits, let's talk about fitness. You may often feel too depressed to work out. And that's okay. Just like with previous self-care habits, you need to start slowly to keep new habits achievable and within reach. When thinking of a workout session, one hour is often the standard block of time that comes to mind. But let's change that for our benefit. Here are three recommendations to slowly work your way back into fitness without committing more than 30 minutes of your time.

Dance/Home workout

I know, silly. But don't knock it till you try it! Along with being an inclusive and easy-to-adapt skill, dancing can boost self-confidence and increase self-esteem. As intimidating as a dance class may be, take it a step back and start right in your own home! Remember what we talked about before, slow changes will stick. So whether you turn on your favorite tunes and have a homemade jam sesh or find an online dance workout to follow, the options are endless for this great option.

Walk with a friend/pet

Our second recommendation involves going outside and soaking in that Vitamin D. The physical aspect is excellent, and for those who suffer from seasonal affective disorder, or S.A.D., this may even help with depression. Grab a friend, or a super furry friend, and head off on a walk. The simple act of walking itself can work wonders for your physical fitness, and you have another excellent beginner fitness option for just 10-20 minutes of walking.

Yoga/Breathing Exercises

Last but not least, we can do yoga and breathing exercises. If you are at a point with your depression in which our previous two recommendations seem daunting or you feel too depressed to work out, these may be more suitable starting points for you. Like other forms of fitness, yoga has incredible physical and mental effects on the body. However, yoga may have additional benefits that can prove beneficial for those suffering from depression and similar mood disorders. A number of small studies have found that yoga can help with post-traumatic stress disorder (PTSD). It is not used by itself, but as an add-on treatment to help reduce intrusive memories and emotional arousal and to produce calmer, steadier breathing.

Does Depression Make It Harder to Work Out? ‍

When battling depression, often the thought of starting a fitness routine can be more challenging than the routine itself. But when a workout is at a beginner level and a slower pace, it can be less of a struggle to push past the starting point.

As people with depression know all too well, the symptoms come in many forms: hindering sleep, reducing energy, and even affecting appetite. A Harvard Health article expresses that with all of these counteracting symptoms for those suffering from depression, there is no doubt less motivation to exercise. 

The Effects of Fitness on Depression‍

Although science points to an inherent struggle for those with depression to work out, are there benefits? And if so, how long does it take for exercise to improve mental health?

There is no doubt that the life-changing effects of fitness are plentiful. Still, Harvard Health believes that "It's unclear how long you need to exercise, or how intensely, before nerve cell improvement begins alleviating depression symptoms. You should begin to feel better a few weeks after you begin exercising.”

Many factors, including your environment, case severity, and job intensity, can alter your outcome of the time it may take to see improvement. It's also important to remember that while exercise is a fantastic tool, it is not a one-time fix. Therefore, maybe the question of "how long does it take for exercise to improve mental health?" should be "how long can I sustain my mental health through exercise?" Think of this as a journey through continuous betterment, not a race to a finish line.

When To Seek Help 

Throughout this article, we've talked about steps to slowly build a foundation of self-care habits. We created a solid foundation of exercise recommendations that are simple and quick to get started with, many of which are at home. And we took a brief overview of the reactions to exercise and depression to answer questions like "Does depression make it harder to work out?"

But let's say you've made it this far and still feel lost. Please know you are not alone. 

As difficult as it may be to feel at the time, so many people love you. And so many people care for you. But if you have thoughts of self-harm or your depression continues to control your life, seek professional help. Seeking help does not make you a loser or a wimp. On the contrary, it makes you a courageous human who recognizes that there is so much life worth living. 

For more on this topic, check out this video:

‍

Below is a hotline I used before starting my self-care journey with therapy, fitness and continuous support. I wish you the absolute best in your journey toward betterment.

Suicide Prevention Hotline: (For help, a friend, and more) 1-800-273-8255

‍Check out https://www.nivati.com/emergency for more hotline options.

Disclaimer

By participating in/reading the service/website/blog/email series on this website, you acknowledge that this is a personal website/blog and is for informational purposes and should not be seen as mental health care advice. You should consult with a licensed professional before you rely on this website/blog’s information. All things written on this website should not be seen as therapy treatment and should not take the place of therapy or any other health care or mental health advice. Always seek the advice of a mental health care professional or physician. The content on this blog is not meant to and does not substitute for professional medical advice, diagnosis, or treatment.