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[ArtemisGrey]

Hello, my name is Art and I'm 19.

I've suffered from depression and other mental illness all through my teenage years and still to this day. My therapy and medication have done practically nothing for me over the years, I've also never been consistent with any sort of exercise in my life, I've gone for a run maybe 2 times a week at most one time.

Friends, doctors, my pyschologist, all have said regular physical exercise can greatly improve ones mood, and happiness, of course along comes the health benefits, improved self confidence maybe due to being in better shape etc.

My question is, to whomever has some form of exercise incorporated into their daily lives, what sort of benefits do you get out of it?

Does it really help make a person feel better? are the things I listed above actually true?

My main issue is motivation, I know what good nutrition and exercise is. I've believed for years if I get fit and healthy it'll help me get through my issues, but I've never done it, despite the fact that I could, there is no physical health issues that stop me.

What is the key to making exercise a normal part of a person's life? consistency? just forcing yourself to get out of bed and run -blah blah- many times a week for a few months? then does it become easier?



Warm regards,

Art

Edited by ArtemisGrey, 04 September 2012 - 04:09 AM.

[jennilaura83]

Artemis,

These things might vary a lot between individuals but for what it is worth, here's my 2p worth.

Before I had effective medication exercise was not so effective as I felt better while jogging (very slowly) but everything came back at full force afterwards and I started cycling downwards even harder from negative feelings about not being fit etc. When I started seeing a therapist, he recommended some exercise but just something light and enjoyable - walking in the country or cycling etc for >30minutes at a rate that raised heart-rate. This really helped as a habit breaker. It was good because there was a need to focus on something physical rather than over-thinking so it was a good break from anxiety and stress. I did berate myself for not being very good at it, but adding some mindfulness techniques helped me not let the negative thoughts take over.

Now I'm better medicated, adding exercise has really helped as it is something (unlike the rest of life!) where small achievements can be made regularly to build confidence. After exercise now I feel more energetic, very pleased to have finished and it "resets" something helping me to focus on getting other small things in the day done. I get a lot of benefit from being able to jog a tiny bit as I never could before so it challenges some of the assumptions I had about myself as being not fit/attractive etc.

I picked an exercise that is enjoyable (initially just the least of all evils) and found a basic "couch to 5km plan" on the web. This started very gently and if I couldn't do a run for some reason I just tried again and tried not to beat myself up over it. There have been a few false starts, when I've tried to introduce too many habits at the same time due to being a perfectionist. However, I've been most successful just adding one thing - 30minutes run 3 times a week and trying not to obsess about scheduling.

Good luck, I really hope you find something that works out for you. x

[memyselfi10]

I've just come back from the gym. Had to force myself to go, since I just got off a ten hour shift at my job and I was exhausted. Thing is, I knew I'd feel worse if I didn't go -- and better for having gone. I admit that I didn't start regular exercise until I found the right medication which gave me the motivation and lessened my anxiety, but it does help. I feel better about myself, more confident, and I love how I feel after a really good workout. Yes it becomes more than easy when you keep at at, it becomes enjoyable, something you want to do. The thing is, like anything else worth while it takes determination and definitely consistency. It's easy to "fall off the wagon" once you miss a day for some reason. Turns into two, three, and first thing you know it's been weeks since you exercised and you're totally discouraged to have to start all over. That's why I'm determined never to miss more than two days in a row and keep it a regular routine. Definitely try to pick something you enjoy. Good luck!

[Omega Man]

Everything you read about depression stresses exercise as a main component to keeping it in check. One of the ideas behind it is that depression can be triggered by stress, and without the proper chemical signal (adrenaline from elevated heart rate), the body stays in stress mode, and the depression sets in. Our bodies are evolved to expect stress from a life-threatening event like being attacked, and it "expects" a resolution such as running away at full speed.

A good way to establish the habit (as I did 4 months ago) is to start small and easy, like taking a short walk. Forget the heart rate for now, get into the habit of doing it daily first. You'll find that it helps with some other things, like needing to plan your day around it, which means having some small goals to set/reach. Do it every day. Make it happen even if you don't want to. You may find as I have that you start looking forward to the walks.

I decided to do some other small exercises as well, Monday/Wednesday/Friday I do one set of pushups, squats and planks. They require no equipment and will take you less than 15 minutes to accomplish. I chose these based on some Google searches for the best all-around exercise to do. I also wanted some upper body exercise to even things out, and for some visual feedback/motivation for looking better. Also, squats are supposedly good for producing testosterone, which can be beneficial to men especially as they age as low levels of testosterone are thought to perhaps be a depression trigger.

The trick is to set small, easy goals to help start a habit and get some easy motivation. Once you get in the habit, it should start to be self-propelled and from there you can start upping the intensity for the aerobic workout for the depression benefits.

I sometimes substitute a bike ride for a walk, but I've really grown fond of the walking. Something about moving at the rate your body can move itself under its own power seems to have this way of putting you into a "zone" that the other activities I am doing don't seem to have the power to generate.

Another big benefit from walking is being outside in the sun, which is another depression trigger (lack of sunlight). I like to also listen to motivational/meditation audiobooks while walking to help me clear the mind and stay in that positive mindset.

Give just a 1 mile walk every day for 30 days a go. By the end I bet you are hooked!

[Denninmi]

I'm just two days away from walking for a solid month. I didn't miss a single day that I know of. I've had periods in my life when I was very fit and exercised a lot, and those were definitely the better times in my life, although it's quite possible I was in un-diagnosed manic phases at that time. Whatever, it felt great then. And it feels great now. I just rode my bike and then walked, and my heart rate is still up. I actually really like doing this at night, it's cooler outside and where I live in the 'burbs its very quiet, no traffic to worry about.

[Omega Man]

I actually really like doing this at night, it's cooler outside and where I live in the 'burbs its very quiet, no traffic to worry about.

When I can I time my walks/rides about an hour before sunset. The light and mood add to the positive experiences. However it's probably not the best time of day for getting the proper amount of healthy sunlight.

[Zenguin]

Personally, I'v never found exercise to help me with the way I feel, because I'v always exercised and still feel the way I do. I just do It because i get bored and the health benefits are worth it.

[Denninmi]

Zenguin, that may be a difference in neurochemistry between people with different diseases. I am bipolar, or so I found out 2 weeks ago. And it makes sense to me. I've depressed in the sense that my mental outlook is gloom and doom, to the point of suicidal visions, but I am a bundle of raw energy, and even at my worst have a lot of physical energy. I never have those "can't drag myself out of bed" days, I'm the opposite, it's been years since I really had proper sleep pattterns, my average over the past 6-8 years is probably 5 hours sleep, maybe 6. The past 2 months, almost no sleep, including last night, NONE. So, for me, getting out there and burning off excess energy really helps. Initially, I was tired when I was done, now I'm pretty much just "normal" and not at all tired in the traditional sense of the word.

[Zenguin]

That could well be true, Denninmi. But then I'm not familiar with how neurochemistry works. I'm trying to learn more about how physical differences in the brain can cause something that, to my mind, has no physical form (I'm just looking stuff up on the Internet). I probably average about 6 hours of sleep a night, but i still wake up with physical energy and maybe that's one of the benefits of regular exercises. Not gonna lie though, i'v had those mornings where i haven't got out of bed. At the time it's the right thing to do, but i feel worse if i just lay in bed.

[ellemint]

I ran regularly for years but now I can't because I have too many chronic injuries, so I have to walk. I don't find walking as effective for helping with my mood. But it's better than nothing. I keep some dumbells by the TV or by my computer and use them to break up periods of sitting. Sitting for hours is bad for your body and mood.

[Denninmi]

Hey, I just rode 5 1/2 miles. I feel pretty good about it, and less tired than 2 miles made me last night.