Are you feeling down too? This is how to start exercising to beat depression!

Do you have days when you feel so down, you don't feel like doing anything, and you're too lazy to get out of bed? Many of us have days like this. Especially when we're stressed, or what we call 'depression', even getting up from the couch can feel like a big struggle. But did you know that one of the best things you can do during these difficult times is to get some exercise. It's a powerful thing that can bring a lot of relief to your mind.

Why is exercise so good for depression?

Simply put, exercise is like medicine for our bodies and minds. When you are active, many good things happen inside your body.

• Happy hormones: When you exercise, your brain releases chemicals called endorphins . These are like our body's own natural painkillers and mood enhancers. They make you feel happy and relaxed.
• Get a good night's sleep: Sleeping can also be a problem when you have depression. Regular exercise can help you sleep better at night. Getting a good night's sleep means you'll be less stressed the next day.
• Increases energy: Laziness and fatigue are key symptoms of depression. Surprisingly, exercise can increase your energy levels and eliminate that laziness.

That means you don't have to go to great lengths to exercise. Anything from walking around, a short jog, or even going to a dance class can help you feel better.

Okay, so how do you get started? Here are 6 simple steps.

It can be difficult to start exercising when you're depressed, but these simple tips can help.

1. Start small, choose something you can do.

Don't set big goals. Imagine that the most you can do today is walk around the house for 10 minutes. Then start from there. That's a big achievement. Try to walk for another two minutes tomorrow. Gradually increase it.

A friend of mine, Nimali, had a similar problem. She said that she was most stressed in the morning. "I don't even want to get out of bed," she would say. But she somehow managed to make up her mind and started going to a yoga class in the morning. She said, "If I just go there, it changes my whole day. It makes me feel so much better."

2. If it's hard to do it alone, get someone to help you.

When you're struggling with depression alone, it's less likely to feel like exercising. So, grab a friend, family member, or sibling . "Shall we go for a walk together?" Ask them. That way, you'll feel more motivated to do it, knowing you're not alone. When you know someone is waiting for you, you'll be less likely to skip it.

Or join an exercise class, a dance class, or a sports team. You'll meet new friends. That social support can also help you overcome depression.

3. Choose an exercise you enjoy.

If you don't like doing something, you won't feel like doing it. So choose something that you really enjoy.

• Go for a walk while listening to music.
• Ride a bike.
• If you want to dance, stay home and put on a song and dance.
• If you have a garden, do some gardening.
• Go for a walk with your pet.

Try different things until you find what works best for you. Finding that is part of the journey.

4. On days when you don't feel like doing it, definitely do it!

This is the most important thing. There are days when you feel so bad that you can't even get out of bed, and you feel like, "I can't do anything today." It's exactly on those days that you need to do something small . Even just a 5-minute walk is enough. Because, on such a day, after you do something small, the mental happiness and relief you feel is so great. The feeling of "I did it" is a great thing.

5. Choose something easy and convenient for you.

Don't make exercise a big burden. It should be easy and convenient. Things like walking and running don't require a lot of equipment, and you can do it anywhere. If you're thinking about going to a gym, choose one that's close to home and convenient for you. The longer the distance, the more difficult it is to get to and from, the more likely you are to skip it.

6. Make exercise a daily routine.

Even thinking about "exercising" can sometimes feel like a burden. So, incorporate it into your daily routine.

• When going to the store or coffee shop, walk instead of driving .
• Use the stairs instead of the elevator at the office or elsewhere.
• When watching TV, walk in place instead of sitting on the sofa.
• When you get off the bus, get off one stop early and walk home.

Once you start this way, after a while you will realize that it will gradually become easier. Maybe you will get used to it and start wanting to do it. The most important thing is to start something. From there, everything will become easier.

Don't forget to seek medical advice.

Exercise is a powerful tool for depression, but sometimes it's not enough. If you're feeling overwhelmed, feeling so down that you can't function, or having negative thoughts about yourself, please don't go it alone . It's nothing to be ashamed of. It's the best help you can give yourself. See a qualified doctor or your family doctor right away to talk about it. They can guide you through the best treatment options for you.

Depression, Exercise, Mental Health, Fitness