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When you're depressed, even when you're not expending a lot of energy... you don't feel like you have any energy to spare to begin with.
It can be aggravating to hear that you need to work out to boost your endorphins, (or whatever your friends say to you).
In reality, they aren't wrong... but how can you exercise if you can't even get out of bed?
Is there something wrong with us?
Absolutely not. This happens with depression.
The thing with depression is that your whole body may feel like it is against you... and it's very frustrating.
I've been there.
But I was forced to work out once I committed to it because of an accountability partner I had.
In this post, we are going to go over some ways that may help you get off the couch when your mind & body are against you.
Before you read, you can watch a brief summary of this post here:
We will start this off with how the brain operates and how exercise helps that.
Let's dive in!
Research has shown that regular exercise can be a preventative and a relief option for depression.
Exercise helps the brain by improving three pathways or systems: Serotonin, Dopamine, and Norepinephrine.
Serotonin regulates mood.
Dopamine motivates us in the pursuit of reward or pleasure.
Norepinephrine helps with alertness and activity.
While exercise aids these pathways, people who are severely depressed typically have no desire or energy to exercise.
Essentially, their serotonin, dopamine, and/or norepinephrine levels are low.
To help with this, the following tips or strategies should be used as tools in your arsenal.
While exercise can help and maybe treat symptoms in some, one size definitely doesn't fit all.
Always ask your doctor or mental health specialist about exercise and mental health.
Let's get after it.
Research done by the Association for Training and Development (ASTD) showed that there is a 95% success rate in accountability to those who schedule a time with someone and report the results.
An accountability partner can play a large part to your success.
For example, you can set something up with a personal trainer where exercise is a non-negotiable. The trainer can create an accountability contract to hold you accountable to your exercise sessions. They can also set a condition where if you don't show up, you owe them money, or something.
Something like this can definitely get you in there.
If you're training with a friend or family member, they need to show up at your doorstep and drag you into the gym if you're not motivated to go.
Have someone who cares about your mental health work out with you.
My mother would drag me to my workout sessions.
Start SMALL. Even if it's a 10 minute workout or a brisk walk around the block. Get moving. Then build up on it overtime.
You do not need to do a strict workout program just yet.
Keep it flexible. Just work out and sweat.
One way to stay driven to exercise is to reward yourself after a workout session.
Something like a protein smoothie with various fruits is an amazing post-workout meal based on taste and fulfillment.
Blueberries, strawberries, and bananas.
Blend them with a whey protein shake.
Enjoy.
Being aware of your progress and growth can build up a lot of momentum.
Record your journey whether in a journal or on social media. While documenting on social media may be intimidating, the right people will eventually find and support you.
Hell, tag us on your journey @thereforged on Instagram and Tik Tok. We want to support you along the way.
I like to view motivation like a battery charge and discipline as the battery itself.
While motivation comes and goes, sometimes we need an immediate kick to work out. Watch a motivational playlist or listen to motivational content or music.
This may help you get that immediate push to get going.
I used to watch those bodybuilding motivational clips of buff dudes squatting hundreds of pounds screaming at the top of their lungs. These fired me up.
Adding to the 1% rule, make exercise simple to start.
Here are a few suggestions that I would recommend:
All in all, just move.
Never do it alone.
While this doesn't immediately drive you to work out, having a community of like-minded people pursuing the same goal is a foundation to success.
If you don't have this, we recommend joining our "Fitness For Mental Health" Discord Group. While it is currently small, our goal is to help thousands by using fitness as a holistic way to improve mental health.
If I can leave one final tip, it's to not be down on yourself if you miss a day.
Just make sure you don't miss two in a row!
Eventually, exercise will become a natural process overtime as it was for me. While it took me a little more than 3 months to get used to working out, I refuse to go back to how I looked and felt in the past.
There is no reason to, especially because year after year, I become happier and more fulfilled.
If anything, this is your call to action.
This may be the start of your journey to be better, to be happier.
Let us continue to help you.
If you have any questions or comments, feel free to email us at support@reforgedperformance.com, or direct message us on Instagram.
You can also subscribe to our email list at the bottom of this page to get a free ebook series on fitness and mental health.
Until next time!
Let me tell you about my friend Hahn.
Hahn is in his 50s and JACKED.
When I am grappling with him in Jiu-Jitsu, he is a fun roll because he's a friendly guy.
But when he locks in, he is one challenging roll.
While he consults with his doctor for additional solutions, he really dials in on 5 factors that are in his control that have helped him for years.
And for myself in my 30s, these 5 things are the only things I do that have been working extremely well for me.
In this post, I'm going to share with you what I learned about supporting your testosterone levels naturally.
Let's dive in!
Intermittent fasting (IF) has gained significant popularity in recent years as a dietary strategy for weight loss and overall health improvement.
But does it really work?
In this post, we’ll explore the principles of intermittent fasting, its potential benefits, and what the research says about its effectiveness.
Let's dive in!
Grip strength is often overlooked as a key indicator of overall health and longevity.
However, a growing body of research has highlighted the significance of grip strength and its correlation to mortality rates.
A landmark study published in the Lancet in 2015 analyzed data from over 33,000 adults across 17 countries.
The researchers found that decreased grip strength was associated with a higher risk of mortality from all causes, as well as a greater likelihood of developing conditions like heart disease, stroke, and respiratory issues.
Given the importance of grip strength, it's crucial to understand the intricate musculature that gives us the ability to grasp, lift, and manipulate objects with our hands.
The forearms house a complex network of muscles that play a central role in wrist and finger movements, directly impacting our grip capabilities.
In this post, we'll delve into the anatomy of the forearm muscles and explore targeted exercises to help you build strength and enhance your overall functionality.
Let's dive in!