Staying motivated is my biggest issue when I go to the gym to train. My diet is good but when I go to workout I’m usually in a bad mood and I get really fatigued. I think this is due to some depression I’ve been experiencing lately. Or, maybe its just because I’m lazy. How do I keep myself motivated and have the right mindset when working out?
Starting any exercise program can be a difficult task. However, if you are suffering from depression, it can be close to impossible because just getting out of bed is a struggle for many and often the last thing you want to do is exercise. How are you going to get the motivation to really sweat it out in the gym when you are in a dark mood and not feeling your best? I’m going to try to help you find the best ways to get yourself out of this rut and continue working out so you can reach your fitness goals.
The great thing is that any form of exercise is known to be a natural way of helping with mild cases of depression. Various scientific studies have found that exercising helps to release the same chemicals in the brain that are present in antidepressant medications. This is great news for people who fight with mild forms of depression because they can improve overall mood along with getting fit!
The trick to staying motivated when you are depressed and in a bad mood is to know your limits and avoid trying to take on the world all at once. The basic idea is to do what you can do in your current situation and environment. Below are 4 great tips to help you get back in the gym and get exercising when you are feeling depressed, lacking motivation or you just feel that you don’t have the energy to do it.
Tip #1. Music Helps
Stay away from heavily emotional songs and look for songs that will get you energized. Create a playlist of your favorite upbeat songs and listen to them when you workout. The songs necessarily don’t have to be jumpy and loud, but they usually require a strong beat, something to energize and motivate you to get up and sweat it out rather than drag you down. Just grab your favorite pair of headphones and go for it!
Tip #2. Go Outdoors
Start slow and just walk out the door to experience and appreciate the beauty in your neighborhood and overall surroundings. Even if you only make it down the block and back, it will be a great start. Imagine venting out all the anger, pain, stress, or whatever else you’re dealing with as you take a brisk walk and breathe in the fresh air. After a few weeks, you might even try doing some running or sprints which are incredible stress relievers and calorie burning cardio exercises.
Tip #3. Join A Gym
The only thing stopping you is you! Many people don’t have friends to motivate them and loneliness makes things worse. Strength training with resistance exercises is a very good way to release stress hormones while you strengthen your muscles and bones (plus, you will make new friends). Contrary to popular belief, weight training actually helps you lose weight (body fat) by adding new lean muscle tissue which results in burning more calories. Remember to start slow and gradually increase the intensity of your workouts. Also, make sure you have a certified personal trainer around to guide you through different exercises if you need one.
Tip #4. Create A Motivating Environment
Stick up inspiring quotes all over your home, especially on the refrigerator. Purchase some new fitness clothes, a pair of sneakers, or a workout video. This can help you get into the exercise groove. If you find the stationary bicycle or the treadmill boring, sign up for an exercise class such as aerobics, interval training, body-sculpting, spinning, yoga, pilates or even belly dancing! Your depression will vanish while you enjoy the experience of a new workout! You will soon find yourself motivated to exercise regularly because it’s a blast to do.
Anyone who has suffered with depression knows the fear of never feeling better. However, even a few small steps towards getting better emotionally and physically is a big antidote to hopelessness. Remember, you deserve the best! Depression and exercise motivation, both depend on YOU. Try taking part in an exercise you like along with including the people who love you (family and friends).
Depression can seriously affect your motivation to workout and follow a fitness plan. The tips above will help with mild cases of depression, bad moods and the lack of inspiration. If you have serious depression, I highly recommend seeing a therapist or a doctor who is specialized in treating this issue. They will be able to help you deal with your depression and get you on the right track to feeling better. Once your depression has improved, your focus and motivation to exercise should increase dramatically!