Move It! How to Exercise When You're Depressed

Depressed woman — Even though depression can keep you isolated, getting out and exercising may be just what you need, scientists say.

(Image credit: stockxpert)

Numerous studies have identified exercise as a key factor in reducing depression symptoms. A recent study heightens the argument by finding that as compared to age, race, gender, body mass index cholesterol, blood pressure and diabetes, it was the sedentary lifestyle of a depressed person that alone accounted for about 25 percent of the risk of heart-related deaths. The message is that we need to move because our lives depend on it!

The problem is that when you are depressed often the last thing you want to do is exercise.

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Park and walk: If there is a store you like to shop in start your movement slowly by parking a little farther from the door each day. Plan this small but very big step, keep a tally – you will be surprised.
Talking with a friend: Call for someone or have someone call for you and plan to walk even for only one block. Before you start give yourself permission to stop and turn back. You are in charge.
Choosing support: There is power and motivation in the company of others, especially people who have an agenda similar to yours. In the case of two women who could not find a neighbor to walk with they came up with a plan of driving to each other's neighborhood twice a week because they really wanted to talk to each other – they happened to also be walking.
Book worm: Walk around your yard, your block or in a safe place listening to an audio book for 10 minutes. Only listen to the audio book while walking, standing, cleaning etc.
Re-runs instead of running: One man started walking on the old treadmill in the basement to watch re-runs of shows he loved; he wasn’t thinking of walking.
The brain on music: Research tells us that music has a powerful impact on brain stimulation. If you love certain music let it be your road out. Put on your earphones and turn the music on and it will help you put on your sneakers, open the door and start moving. Dance, vacuum, walk, ride a stationary bike to music. Choose a track that you only allow yourself to listen to when moving.
Visualize the reward: I have an uncle who started walking to a bakery each morning. The whole way he visualized the muffin and coffee he planned to buy. He is still walking.

No one questions the benefits we get from pets. One of them is the reality that people who own pets tend to be healthier and less depressed for a number of reasons, one of which is the exercise of walking them. When depressed, however, even that can seem like too much to do. It is so much easier to just open the door and let them out- BUT- your pet's need to be walked may be something you are willing to push yourself to do. If so, everyone wins.

In one case a man on a new antidepressant medication felt so off and so worried that nothing would help lift the cloud, that all he wanted to do was work for a few hours and then sleep for a few hours – but there was his beagle, Lincoln, standing at the front door staring at him. The thought of walking was bad enough – the dog park seemed impossible but he couldn't resist. Every day he got up and he and Lincoln walked to the dog park. It was part of the journey out of depression. Thank you, Lincoln.