Most of us are familiar with the groans that accompany waking up for that 6 AM workout or hustling to get in some cardio on a lunch break. Not necessarily the rush (of endorphins) we’re seeking, right? Nevertheless, we all know that exercise is beneficial towards physical and emotional well-being, and the research backs it up. Mammen and Faulkner (2013) found that there is a relationship between consistently exercising and overall improvements in mental health functioning. They discussed that when you exercise, the neurotransmitters released boost your mood. So, even when feeling down, a workout can help lift you up!
However, the struggle of reworking your schedule to accommodate a workout can be difficult, not to mention the sole thought of rousing early, let alone actually having to do it. You have to get dressed, you might already be tired, there is little desire to further exert yourself that comes with exercising. The motivation alone can be a challenging workout in itself, however given that we know exercise is good for us and for our mood, here are some feasible strategies to boost your motivation:
1. Use Mindfulness: We can often be critical with ourselves, especially when we are trying to become motivated and develop an exercise routine. Particularly with self-image, negative self-talk can reduce your motivation to pursue exercise goals. Use mindfulness to help reduce the negative thoughts by allowing them to float by. Imagine the negative thoughts drifting and then focusing on what is happening in the moment. Next, try a body scan and reflect on what you are detecting in your body, and focus on your breathing. Mindfulness and exercise at the same time? You’re killing the self-care game!
2. Try Strategically Exercising: What types of exercise helps with low mood? Gordon and colleagues (2018) found that weight training two or more times per week can improve symptoms of depression. Weights not for you? That’s okay. Yoga, walking, jogging, and really any type of active body movement is good for you. Just get moving!
3. Baby Steps: When you’re feeling down, you often become critical of yourself, engaging in negative self-regard. This can make exercise more difficult, so starting off with smaller exercise goals seems less daunting, and incrementally build upon your difficulty. You can also implement this by finding times exercise fits into your schedule and how much time you can realistically plan for your day. Focus on setting practical expectations around your exercise routine. Whether it’s a walk to the mailbox, do what you think you can do, validate your expectations, and actualize your efforts!
They say good exercise is to be entirely honest with yourself. So try to set small goals around activities you enjoy, and commit to them. Moreover, as you eliminate negative self-talk from your exercise routine, you’ll practice and better utilize mindfulness to stimulate your well-being, rather than annihilate it.
What are some of your favorite ways to use exercise to destress? Need some additional support in coping with stressors and managing feelings of depression? Click here.