How To Motivate Yourself to Work Out When Depressed

Most often, you are depressed and having trouble focusing on the task and daily routine. In the meantime, doing some workouts will be the best option to reduce the stress.
So, how to motivate yourself to work out when depressed? For some, it might be overwhelming, but motivation is the solution.
In addition, about 3.8% of people worldwide deal with depression. This includes 5% of grown-ups (4% of men and 6% of women) and 5.7% of adults over 60. Around 280 million people globally have depression.
If you or any of your family members are facing the issue of depression, you may reach out to Dr. Roberta Iyamu through Treasure Behavioral Health.

Depression and Work Out

How To Motivate Yourself to Work Out When Depressed

How to workout when depressed? Let’s find out!
Moving your body can make you feel better when you’re sad. It helps with depression and stress, and it’s good for your mind and body. But when you’re feeling down, it’s tough to get up and do things.
Low energy and motivation make it hard. Still, there are easy ways to exercise and feel happier without spending hours in a gym.
Remember, it’s about getting better, not being perfect. Even on hard days, every move counts. So wear comfy clothes, turn on music, and move your body! You can do it!
To get more support and information, contact us!

5 Ways to Stay Motivated

1.Set Clear Goals

The key is to find goals that excite you and keep you coming back for more. Experiment with different activities, see what you enjoy, and focus on the exercise.
Set a deadline for achieving each goal. This creates a sense of urgency and motivates you to take action within a specific timeframe.

2.Create a Routine

Creating a routine for exercise depends on various factors, such as your fitness goals, available time, and personal preferences. You may follow a few tricks:

  • Warm-up: 5-10 minutes of light cardio.
  • Cardiovascular motivation exercises: 30-45 minutes (Choose a different activity than Day 1).
  • Cooldown: 5-10 minutes of light walking and stretching.

3.Find Your Support System

How to motivate someone to exercise? Although it is challenging. However, finding a partner with you for exercise will ease a lot of trouble, and you’ll get the motivation.
Having people who care about you is essential. Find friends, family, or mentors who like you. Talk to them about your thoughts and feelings, and ask for help when needed.
These people can give you emotional support and good advice and make you feel like you belong. You have a supportive group of people around you to handle tough times better. Keep these connections strong so you always have people to rely on.

4.Get Inspired

How to motivate yourself to workout? So, to motivate yourself, the best solution is to take inspiration from some influencer.
Feel the fresh air on your face while you run in the morning. It wakes you up and makes you feel good. Listen to your favorite songs while you exercise. It makes your body move and turns your workout into a fun dance.
Moreover, imagine the person you want to be: strong and healthy. Every time you exercise, you get closer to being that person.
Think about how good you’ll feel after a challenging workout. Sweating a little now means you’ll be proud of yourself later.

5.Be Consistent

How to motivate yourself to work out when depressed? So, consistency is the key!
Consistency in exercise is a cornerstone for reaping the full benefits of physical activity.
By establishing a routine, you not only enhance your physical health but also promote mental well-being. It increases your chances of reaching and maintaining your fitness goals.
Choose activities you enjoy, whether dancing, swimming, cycling, or team sports.
RELATED: Anxiety Disorder Treatment and Support

How to Motivate Yourself to Work Out When Depressed– Easy Steps to Learn

How To Motivate Yourself to Work Out When Depressed

  • Focus on Enjoyment, Not Pressure
  • Prepare your workout clothes and shoes
  • Focus on consistency, not perfection
  • Choose a convenient location
  • Listen to your body
  • Track your progress

How To Get in The Mood to Work Out?

Getting motivated to work out can be challenging sometimes, but there are ways to shift your mindset and get your body moving. There are the following aspects that you keep in mind to alleviate your mood:

  • Eat a light snack if you haven’t, and hydrate with water. Put on your workout clothes to signal to yourself that it’s time to exercise.
  • Take your time with ambitious plans. Start with small, achievable goals and gradually increase the intensity or duration as you get stronger.
  • Working out with a friend or joining a group fitness class can boost your motivation and keep you on track.
  • Create a playlist of songs that get you pumped and energized.
  • Pay attention to how your body feels as you move. Acknowledge your progress, no matter how small.
  • Keep things interesting by trying new activities to avoid getting bored.

How To Get Motivated to Lose Weight When Depressed?

How To Motivate Yourself to Work Out When Depressed

How to motivate yourself to work out when depressed? If your depression is making it hard to function, talking to a therapist or counselor can be helpful.
They can teach you coping skills and give you extra support.
Additionally, weight loss is not a cure for depression. If you’re struggling with depression, it’s essential to focus on your mental health first.
Hence, you can improve your mental well-being and reach your weight loss goals with time and support.

How does depression affect workout motivation?

The National Institute of Mental Health outlines various symptoms of depression that individuals may experience, including:

  • Persistent sad, anxious, or empty mood.
  • Feelings of irritability, frustration, or restlessness.
  • Feelings of worthlessness, helplessness, or guilt.
  • Fatigue or low energy levels.
  • Difficulty sleeping.
  • Challenges in making decisions, focusing, or concentrating.
  • Changes in appetite or weight.
  • Physical aches or pains.
  • Digestive problems.
  • Loss of interest or enjoyment in activities.

Motivation Exercises for Adults

Motivation can be tricky, but some exercises and strategies can help adults get moving and excited about physical activity! Here are a few ideas to spark some inspiration:

  • Explore dancing
  • Swimming
  • Biking
  • Hiking
  • Team sports
  • martial arts
  • Yoga, rock climbing
  • Video game fitness

Exercising with friends, family, or a workout buddy can boost accountability and make it more fun. Join group fitness classes, find hiking buddies, or get competitive with friendly challenges.

When To Contact Doctor

If you’re feeling unfortunate or having a hard time, it’s a good idea to talk to a doctor. They can determine what’s happening and suggest ways to help you feel better.
When it comes to exercise, there’s no one-size-fits-all plan. A doctor can help you find the proper training or send you to someone who can show you what to do.
To get a better treatment for anxiety and depression, you can reach out to Dr. Roberta Iyamu at Treasure Behavioral Health LLC.

Wrapping UP

How to motivate yourself to work out when depressed? Here is the answer to the query!
Even if you’re feeling down, doing some form of physical activity can help you feel better in both your mind and body.
Be sure to pay attention to how your body feels. Don’t exercise if you’re sick or hurt; take it easy if you’re starting.
Find activities that make you happy. The main idea is to make yourself feel mentally and physically better.


How to get in the mood to workout?

  • Start with upbeat music or a favorite workout playlist to energize yourself.
  • Set small, achievable goals and remind yourself of the positive feelings after exercising.

Why does depression make it hard to exercise?

Depression can sap energy and motivation, making it difficult for individuals to find the mental and physical strength needed for exercise.
Additionally, the negative thoughts and feelings associated with depression can create a barrier, making it challenging to initiate and sustain physical activity.

How do you motivate yourself to exercise when you’re not feeling up to it?

Even robots struggle with motivation sometimes! Here’s the trick:

  • Start small minutes of walking, dancing, or yoga. You’ll feel energized and want more.
  • Do what you enjoy: hike, play sports, or try a fun class. Exercise shouldn’t feel like a chore!

Is exercise a suitable coping mechanism for depression?

Moving your body by exercising can make you feel better when you’re sad. It releases happy chemicals in your brain and helps improve your mood.

No comment

Leave a Reply

Your email address will not be published. Required fields are marked *