GET UP AND MOVE
You may already be aware of the research that shows that when we add exercise to our life it lifts our mood. But knowledge does nothing unless we put it to use. In this post, I want to help you do just that.
As I’ve said, I’m one of those people who rarely exercised in any consistent way during the first fifty years of my life. I was too busy, too tired, too stressed, too depressed! Little was known about depression or how to treat it when I experienced my first debilitating bout of depression in the late 70s. The first medications had just come on the market and I was so grateful for them. Antidepressants combined with therapy was what the medical world was beginning to offer those suffering.
A LITTLE HISTORY FOR BOOMERS
It wasn’t until the early 2000 that research first revealed the benefits of exercise. Those of us who grew up before the turn of the century were not encouraged to exercise. It wasn’t the “thing” it’s become now, especially for women. Only athletes formerly exercised. Everyone else sat around or just moved their bodies for fun, entertainment, or work.
Women were less likely to be involved in organized sports. They held little interest for me except for watching my boyfriend play basketball or cheering at football games. I hated gym class as I was perpetually tired.
However, I did love to ski, both water and snow, ice skate and swim when the season arrived. I never once viewed these activities as “exercise” since they were fun and exhilarating! I loved the feel of my body moving through space as I whirled around the ice-skating rink or flung myself gleefully down the side of a mountain. Whenever I had the opportunity to water ski, which was never as often as I would have liked, I sang at the top of my lungs. ha ha Pure abandon. In those moments I was anything but depressed. Now, I know why!
My body knew then what science has now made clear. Moving our bodies, and spending time outdoors, is good for us, body, mind, and spirit. It feels good! And the more we move on a regular basis, the better we feel
HOW TO GET STARTED
DEFEAT DEPRESSION WITH CONSISTENCY
It’s important to remember that any exercise is better than none, especially when you are working to manage your depression. Plus, consistency – daily moving – is more important than intensity.
When you are ready to add exercise to your life, start small. There were times when all I could do was literally walk around our backyard, and it’s not a big yard! Our entire property is only 1/2 acre. At that time, I could not get myself to leave our property or walk the neighborhood. What I felt I could do was go outside and move a little.
Slowly I ventured off the deck and onto the grass. The next thing I knew I was moving further onto the property until I bumped into the fence and I followed it. I felt silly at first, but I reassured myself that in the middle of the winter, no one was paying any attention to me anyway. In time, I began to look forward to getting outside, taking in the fresh air and enjoying a bit of peace and quiet. I kept this up long enough to wear a path around the entire perimeter of my backyard.
As I began to add exercise a little at a time, I discovered one additional benefit of walking for me. It helped me clear my mind. I began to notice more both outside and inside myself: the plants, the temperature, the way my muscles were working. My mind was quieter. In time, the mind chatter almost disappeared and an easy flow of noticing took over. This. This. Ah, this.
ADD EXERCISE BY BEING INVENTIVE
The key to getting started is to be as inventive as you need to be to just move. Choose something, anything that is in your comfort zone and that you can bring yourself to do once. If it was okay, do it again. I have a friend who walks around her living room and dining room when the weather is bad. You don’t have to commit to doing it every day for the rest of your life. Do it just today. Try different activities like climbing up and down the stairs before every meal, going out the back door to get the mail by the front door, or parking farther away from the store. Build up your comfort and bravery with moving a bit more in inventive ways. You’ll find something you enjoy that can become a good habit.
I think you’ll discover that when you add exercise by finding something that feels good you might just want to do it again. Success breeds success, and when it comes to exercise, if you’re doing enough, but not too much it feels better and better.
Do not worry about how much you do. Aim for consistency and advance incrementally when you feel ready.
TOOLS TO DEFEAT DEPRESSION: EXERCISE
PART ONE: EXERCISE: A TOOL TO DIMINISH DEPRESSION
PART TWO: HOW TO ADD EXERCISE TO YOUR LIFE
PART THREE: THE VALUE OF EXERCISE INTENSITY
