Depression, Exercise & Motivation

Written By James Kelly

Not got time to read it all, here is a quick summary

Many people turn to exercise as a way to manage depression and anxiety, but for others, mental health struggles can make it hard to stay motivated to be active. This post explores why depression can create barriers to exercise, backed by research, and offers practical tips for overcoming these challenges. By starting small and recognising every effort as a win, it’s possible to slowly build a positive relationship with physical activity. Support from professionals like personal trainers, online coaches, and mental health professionals can also provide valuable guidance and encouragement.

Understanding the Link Between Depression and Lack of Motivation to Exercise

Exercise is widely recognised for its positive impact on mental health. For many individuals, physical activity serves as a powerful coping mechanism to manage stress, anxiety, and depression. However, while some find solace in exercise, others struggle immensely to find the motivation to engage in any form of physical activity when dealing with mental health challenges. This blog post explores the connection between depression and the lack of motivation to exercise, backed by research, and offers practical tips for overcoming these barriers.

The Psychological Barriers to Exercise During Depression

Depression is characterised by persistent feelings of sadness, hopelessness, and fatigue, often accompanied by a lack of interest in activities that once brought joy. These symptoms can create significant obstacles to initiating or maintaining an exercise routine. Common psychological barriers include:

  • Low Energy Levels: Depression often leads to chronic fatigue, making the idea of physical exertion seem overwhelming.

  • Negative Thought Patterns: Feelings of worthlessness or self-criticism can diminish self-confidence, making individuals feel incapable of exercising.

  • Anxiety and Overwhelm: Social anxiety or fear of judgment can deter people from attending gyms or exercise classes.

  • Lack of Pleasure: Anhedonia, the inability to feel pleasure, can make previously enjoyable activities, like exercise, seem unappealing.

The Vicious Cycle of Inactivity and Depression

Physical inactivity can exacerbate depressive symptoms, creating a vicious cycle. A sedentary lifestyle may contribute to increased feelings of isolation, reduced self-esteem, and further declines in mental well-being. Studies have shown that regular exercise can significantly reduce symptoms of depression by boosting mood-enhancing chemicals in the brain, such as endorphins and serotonin (Schuch et al., 2016).

Why Some People Struggle to Use Exercise as Therapy

While many turn to exercise as a natural antidepressant, others find it nearly impossible to take that first step. This disparity may stem from:

  • Severity of Symptoms: Individuals with more severe depression may find it harder to initiate any activity.

  • Previous Experiences: Negative past experiences with exercise or fitness environments can deter future attempts.

  • Lack of Support: Without encouragement from friends, family, or mental health professionals, starting a new routine can feel isolating.

Don’t be a Can’t, be a can

Practical Tips for Finding Motivation to Exercise

If you're struggling with depression and finding it difficult to exercise, remember that small, manageable steps can make a significant difference. Here are some strategies to help ease into physical activity:

  1. Start Small: Focus on tiny goals. Simply getting dressed in workout clothes or putting on trainers is a step forward.

  2. Break It Down: Instead of committing to an hour-long session, aim for just five minutes of stretching or a short walk.

  3. Change Your Environment: If the gym feels intimidating, try gentle activities at home like yoga, stretching, or light dancing.

  4. Celebrate Small Wins: Every effort counts. Acknowledge achievements, no matter how minor they may seem.

  5. Use Social Support: Engage a friend or family member for accountability, or join supportive online fitness communities.

  6. Incorporate Movement into Daily Life: Choose stairs over lifts, take brief walks, or do household chores to stay active.

  7. Be Kind to Yourself: Progress may be slow, and setbacks are normal. Practice self-compassion and patience.

  8. Focus on Enjoyment: Engage in activities you find enjoyable or calming rather than forcing traditional exercise routines.

  9. Mindful Movement: Practices like yoga or tai chi combine gentle movement with mindfulness, which can help ease anxiety and depression.

Taking the First Step

One of the most challenging parts of exercising with depression is starting. Remind yourself that even the smallest step forward is progress. Getting dressed for the gym, driving there, or completing a warm-up are all victories. Building these small habits gradually can lead to more consistent physical activity and, ultimately, improved mental health.

Seeking Professional Support

Working with a personal trainer (PT) or an online coach can be incredibly beneficial for those struggling to find motivation. These professionals can design customised workout plans tailored to your energy levels and mental health needs. A compassionate PT or coach will understand your unique challenges and help you set realistic, achievable goals. They can provide structure, encouragement, and accountability, making it easier to stay consistent and celebrate small successes.

Online coaches offer additional flexibility, allowing you to access workout plans and motivational support from the comfort of your home. This can be especially helpful if social anxiety or low energy makes going to a gym difficult. Many online coaches also specialise in mental health-aware fitness programs, ensuring that their approach is supportive and non-judgmental.

If you're finding it particularly difficult to motivate yourself, consider speaking to a mental health professional. They can help address underlying issues and suggest strategies tailored to your needs. Additionally, some fitness professionals specialise in mental health-aware coaching, offering more compassionate and understanding support.

Conclusion

It's essential to acknowledge that depression can make exercise incredibly challenging. While physical activity is a proven method for improving mental health, it's not always easy to access its benefits. By starting small, being kind to yourself, and recognising every small victory, you can gradually build a positive relationship with exercise. Remember, you're not alone in this journey, and support is available every step of the way.

What Next?

If you found this article helpful and want more tips and advice on managing mental health and staying motivated with exercise, why not join my mailing list? You'll receive regular updates, practical advice, and motivational content designed to support your journey toward better mental and physical well-being.

References

James Kelly
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