Exercise -
Feeling bad about yourself. Are you your own worst critic? No matter your weight, age or fitness level, there are plenty of others in the same boat. Ask a friend to exercise with you. Accomplishing even the smallest fitness goals will help you gain body confidence and improve how you think about yourself.
Feeling pain. If you have a disability, severe weight problem, arthritis, or any injury or illness that limits your mobility, talk to your doctor about ways to safely exercise. Divide your exercise into shorter, more frequent chunks of time if that helps, or try exercising in water to reduce joint or muscle discomfort.
Many of us find it hard enough to motivate ourselves to exercise at the best of times. But when you feel depressed, anxious, stressed or have another mental health problem, it can seem doubly difficult.
This is especially true of depression and anxiety, which can leave you feeling trapped in a catch situation. Start small. Better to set achievable goals and build up from there. Schedule workouts when your energy is highest.
Perhaps you have most energy first thing in the morning before work or school or at lunchtime before the mid-afternoon lull hits? Or maybe you do better exercising for longer at the weekends.
If depression or anxiety has you feeling tired and unmotivated all day long, try dancing to some music or simply going for a walk. Even a short, minute walk can help clear your mind, improve your mood, and boost your energy level. Focus on activities you enjoy.
Any activity that gets you moving counts. That could include throwing a Frisbee with a dog or friend, walking laps of a mall window shopping, or cycling to the grocery store. If you've never exercised before or don't know what you might enjoy, try a few different things.
Activities such as gardening or tackling a home improvement project can be great ways to start moving more when you have a mood disorder—as well as helping you become more active, they can also leave you with a sense of purpose and accomplishment. Be comfortable.
Wear clothing that's comfortable and choose a setting that you find calming or energizing. That may be a quiet corner of your home, a scenic path, or your favorite city park. Reward yourself. Part of the reward of completing an activity is how much better you'll feel afterwards, but it always helps your motivation to promise yourself an extra treat for exercising.
Reward yourself with a hot bubble bath after a workout, a delicious smoothie, or with an extra episode of your favorite TV show, for example. Make exercise a social activity.
Exercising with a friend or loved one, or even your kids, will not only make exercising more fun and enjoyable, it can also help motivate you to stick to a workout routine.
You'll also feel better than if you were exercising alone. In fact, when you're suffering from a mood disorder such as depression, the companionship can be just as important as the exercise. Think about physical activity as a lifestyle rather than just a single task to check off your to-do list.
Look at your daily routine and consider ways to sneak in activity here, there, and everywhere. Move in and around your home. Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the sidewalk or patio with a broom.
Sneak activity in at work or on the go. Bike or walk to an appointment rather than drive, use stairs instead of elevators, briskly walk to the bus stop then get off one stop early, park at the back of the lot and walk into the store or office, or take a vigorous walk during your coffee break.
Get active with the family. Get creative with exercise ideas. Pick fruit at an orchard, boogie to music, go to the beach or take a hike, gently stretch while watching television, organize an office bowling team, take a class in martial arts, dance, or yoga.
You don't have to spend hours in a gym or force yourself into long, monotonous workouts to experience the many benefits of exercise. These tips can help you find activities you enjoy and start to feel better, look better, and get more out of life.
Tips for building a fitness plan, and finding the best exercises for you. Chair exercises and fitness tips for people with injuries or disabilities. Even when your schedule changes, you can stay physically fit. BetterHelp makes starting therapy easy.
Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives.
When autocomplete results are available use up and down arrows to review and enter to go to the desired page. Touch device users, explore by touch or with swipe gestures. Your Guide to Mental Health and Wellness. Take the stairs instead of the elevator or escalator.
Park farther from a building entrance, rather than right out front. Get off your train or bus one stop early. The extra walking adds up. Ditch the car whenever possible. Instead of driving everywhere, walk or bike instead when the distance is doable. Move at work.
Get up to talk to co-workers, rather than phoning or sending an email or IM. Take a walk during your coffee and lunch breaks. Use the bathroom on another floor. Walk while you're talking on the phone. Exercise during commercial breaks. Make your TV less sedentary by exercising every time commercials come on or during the credits.
Options include jumping jacks, sit-ups, or arm exercises using weights. Owning a dog leads to a more active lifestyle. Playing with a dog and taking him for a walk, hike, or run are fun and rewarding ways to fit exercise into your schedule.
Studies have shown that dog owners are far more likely to meet their daily exercise requirements than non-owners. One year-long study found that walking an overweight dog helped both the animals and their owners lose weight 11 to 15 pounds. Researchers found that the dogs provided support in similar ways to a human exercise buddy, but with greater consistency and without any negative influence.
In another study, public housing residents who walked therapy dogs for up to 20 minutes, five days a week, lost an average of If you're not in a position to own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group.
You'll not only be helping yourself, but by helping to socialize and exercise the dogs, you'll make them more adoptable. No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it.
That's the time to shake things up and try something new or alter the way you pursue the exercises that have worked so far. Pair your workout with a treat. For example, you can listen to an audiobook or watch your favorite TV show while on the treadmill or stationary bike.
Log your activity. Keep a record of your workouts and fitness progress. Writing things down or tracking them on an app increases commitment and holds you accountable to your routine.
Later on, it will also be encouraging to look back at where you began. Harness the power of the community. Having others rooting for us and supporting us through exercise ups and downs helps to keep motivation strong.
There are numerous online fitness communities you can join. You can also try working out with friends either in person or remotely using fitness apps that let you track and compare your progress with each other. Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active.
Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body. The exercise prescription for depression, anxiety, stress, and more. Tips for building a fitness plan, and finding the best exercises for you. Chair exercises and fitness tips for people with injuries or disabilities.
Even when your schedule changes, you can stay physically fit. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist.
Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges.
Please donate today to help us save, support, and change lives. When autocomplete results are available use up and down arrows to review and enter to go to the desired page.
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Overcoming obstacles to exercising. Copy Link Link copied! Download PDF. By Lawrence Robinson , Jeanne Segal, Ph. and Melinda Smith, M. Overcoming obstacles to exercising Excuses for not exercising How much exercise do you need? Getting started safely How to make exercise a habit that sticks Tips for making exercise more enjoyable Easy ways to "sneak" more movement into your daily life How to stay motivated to exercise.
Excuses for not exercising Making excuses for not exercising? Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window shopping, walk, run, or bike with a friend, or listen to your favorite music while you move.
Short 5-, , or minute bursts of activity can prove very effective—so, too, can squeezing all your exercise into a couple of sessions over the weekend.
Very few health or weight problems rule exercise out of the question, so talk to your doctor about a safe routine. You can build your strength and fitness by walking, swimming, or even playing golf, gardening, or cleaning the house. Focus on easy ways to boost your activity level, like walking, swimming, or even working more around the house.
Anything that gets you moving will work. How much exercise do you need? How hard do I need to exercise? As a general guideline, though: Low-intensity activity: You can easily talk in full sentences, or sing. Moderate intensity: You can speak in full sentences, but not sing.
Vigorous intensity: You are too breathless to speak in full sentences. Getting started safely If you've never exercised before, or it's been a significant amount of time since you've attempted any strenuous physical activity, keep the following health precautions in mind: Health issues?
How to make exercise a habit that sticks There's a reason so many New Year's resolutions to get in shape crash and burn before February rolls around. Start small and build momentum A goal of exercising for 30 minutes a day, 5 times a week may sound good.
Make it automatic with triggers Triggers are one of the secrets to success when it comes to forming an exercise habit. Reward yourself People who exercise regularly tend to do so because of the rewards it brings to their lives, such as more energy, better sleep, and a greater sense of well-being.
Choose activities that make you feel happy and confident If your workout is unpleasant or makes you feel clumsy or inept, you're unlikely to stick with it. Set yourself up for success Schedule it. Tips for making exercise more enjoyable As previously noted, you are much more likely to stick with an exercise program that's fun and rewarding.
Think outside the gym Does the thought of going to the gym fill you with dread? Here are a few activities you may find fun: horseback riding ballroom dancing rollerblading hiking paddle boarding kayaking gymnastics martial arts rock climbing Zumba Ultimate Frisbee fencing Make it a game Activity-based video games such as those from Wii and Kinect can be a fun way to start moving.
Pair it with something you enjoy Think about activities that you enjoy and how you can incorporate them into an exercise routine. Make it social Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated.
Make everyday activities more active. Even small changes can help. You can take the stairs instead of the elevator. Walk down the hall to a coworker's office instead of sending an email. Wash the car yourself. Park further away from your destination.
Be active with friends and family. Having a workout partner may make you more likely to enjoy exercise. You can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team.
Keep track of your progress. Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated. Make exercise more fun. Try listening to music or watching TV while you exercise.
Also, mix things up a little bit - if you stick with just one type of exercise, you might get bored. Try doing a combination of activities. Find activities that you can do even when the weather is bad.
You can walk in a mall, climb stairs, or work out in a gym even if the weather stops you from exercising outside. Learn More. Aerobic Exercise: Top 10 Reasons to Get Physical Mayo Foundation for Medical Education and Research Also in Spanish Exercise and Bone Health American Academy of Orthopaedic Surgeons Exercise, lifestyle, and your bones Medical Encyclopedia Also in Spanish Exercise: 7 Benefits of Regular Physical Activity Mayo Foundation for Medical Education and Research Also in Spanish Health Benefits of Swimming Centers for Disease Control and Prevention Also in Spanish Physical Activity and Health: The Benefits of Physical Activity Centers for Disease Control and Prevention Also in Spanish Real-Life Benefits of Exercise and Physical Activity National Institute on Aging Staying Active at Any Size National Institute of Diabetes and Digestive and Kidney Diseases Also in Spanish Step It Up!
Get Active for Your Health National Institutes of Health Also in Spanish Why Exercise? American Academy of Family Physicians Also in Spanish Why Physical Activity Is Important for Girls Department of Health and Human Services, Office on Women's Health.
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Benefits of Exercise -- see more articles.
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