Do you find exercise helps with low mood/mental health and how do you do it when you’re feeling low?

[Littlemiss74]

Hi I’m really starting to struggle with things. Been wfh since March which was good to start but now isolating & boring. Diagnosed with mild inattentive adhd in August & have meds. Now struggling with ds13 behaviour, I suspect he may have it too.
DF in care home, and DM verging on depressed because she can’t visit. I’m also in ‘shielding’ group so am permanently anxious about catching covid which has been present at ds’s school.

I feel exhausted, overwhelmed and like I’m starting not to take care of myself. I’ve just had my first shower in a week. I am worried I am not giving my dc’s the attention I should be. I spend too long on my phone ‘researching’ things.

I know that regular exercise can help but how do you make yourself do it when you are feeling so low.
Would love to hear how exercise helps others with their mental health in the hope it might inspire me!

Hi, I’m sorry to hear you’re having a rough time. I’m a long time anxious manic depressive and I took up boxing during lockdown and it did wonders for my health. I just do boxing workouts by popsugar on youtube- no previous experience necessary. I feel like I’m getting all my stress out and like I can cope better, and by the end I feel like a superwoman.

I find even a walk is a good place to start. And then yoga. I know they aren’t workouts but they seem somehow more manageable than getting up the enthusiasm for a proper sweaty workout

Hi I have points during the month where I feel and then berate myself for not doing exercise so get into that whole cycle. Things that work for me:

1. That inner voice is “Shit FM” not a term

I thought of but it’s so true. Turn it off!

1. Just walk. Exercise doesn’t have to be an all out sweat fest. I enjoy listening to the how to wow podcasts (Chris Evans interviews) gives my brain something new to think about. Plus it’s really good to get outside.
2. Yoga- I love - again switches your brain off as you focus in the here and now. My PT does prerecorded FB lives that I can do whenever it’s suits or there are loads on YouTube.

Exercise releases endorphins consider it part of your get well routine xxx

Sorry you're feeling low. Exercise helped me overcome a long period of postnatal anxiety. Although I'm generally fine now, I definitely feel more agitated if I don't get regular exercise.

In terms of how to make yourself do it when you're low and lacking motivation... Having a routine helps, so that it becomes a bit more of an automatic thing. Or kind of tricking yourself into it iyswim. So... don't sit there thinking "Ugh I must exercise but cba". Instead think "I'll just get into my exercise clothes - that way I'll be ready if I want to exercise". Or think "I'll just do 5 mins and stop if I'm not enjoying it" (But then once you're in your gear/doing 5 mins, you're more likely to carry on.)

I do a fast, heart rate raising dog walk, uphill, then 15 mins of yoga. I have to walk the dog anyway, but doing it fast makes it really good exercise (I can't run any more). And I kept berating myself for never getting round to my 40 min yoga sessions, so instead I started doing 15 minute ones every day automatically straight after my walk. I'm already in my kit and it's a good cool down. I don't even bother with a video etc I just do whatever poses I fancy from memory. 15 min every day is a lot better than 40 mins hardly ever!

1. That inner voice is “Shit FM” not a term
I thought of but it’s so true. Turn it off!

Shit FM I'm definitely borrowing that one!

Sounds exactly like me. What has really worked for me, exercise-wise, is an exercise bike. It was £300ish so much cheaper than gym etc in the long run (although I bought a £100ish one first which broke within first week).

Pop on the bike for 15 mins, watch Netflix, don’t even need to get dressed or put shoes on. Then you get sweaty so you have to have a shower, double whammy of exercise endorphins and hygiene task (that slips with me too OP!)

I should say 15 mins minimum. I usually do 35 or 40 now. Also you can be on your phone if you need to get stuff done (I’m constantly ‘researching’ too and really struggle to not multitask), and can do dumbbells/press ups while cycling which makes me feel like I’ve achieved more too.

Also (sorry for multiple posts) I was just saying to DH yesterday how going out into nature really feels healing, it’s like you inhale different air or something and really lifts your mood. Quick walk in a nearby woods often helps! With NO ADDED NOISE for me so no podcasts etc, gives my brain a rest/

I run every morning at 5.30. For half an hour. It immensely helps my mood and gives me so much energy throughout the day. When I wake up, however, there's nothing I'd rather do than crawl back under the covers and go back to sleep but I then think of how awful I'd feel later in the day and how good I'd feel if I just push myself to go for that run.

It's just the start that's tough. Once you push yourself beyond that pain point, it's fine and you'll start to enjoy it. I just tell myself that I can't get to the feeling good point until I get to the starting point.

Now my morning run has become a biological need almost, like going to the toilet or eating.

Start small at first. Just go for a 15 minute walk. Do that for a few weeks, but do it every day.

God luck!

It really does OP, not only the endorphins immediately after, but experiencing your body getting stronger and generally a nicer place to be just makes life that bit easier. I do have to push myself to do it though, (sometimes I can feel quite panicky about it all).

I do pilates (Lottie Murphy on YT) and a fair bit of walking (have boisterous dog).

Imo getting out for a walk is the best exercise to start with, plus the fresh air will do you wonders. Whatever exercise you choose to do don't set yourself unachievable targets, start small. So for example if you want to walk then a 15 min walk 3 times a week is a good starting point, then build up from there.

It can be really hard to motivate yourself to just get up and get on with it but once you do you will find it makes you feel so much better. Routine really does help with motivation, after a while it becomes automatic. Also helps to incorporate exercise into stuff you are doing anyway. For example I go for a jog after the school run on set days, on those days I have to get up and get dressed to do the school run anyway so I just have to remember to put my running gear on and then it's easy to just start jogging after the drop off.

Good luck!

Yes, I put my walking boots on and go to the woods. If I'm really struggling I 'book' a friend or DH to come with me. The first couple of walks are the hardest.

I have lived my whole life with depression and one of my best 'fixes' for it is a brisk walk. Even 5 or 10 minutes around the block on my worst days helps, but there is nothing better than a 3-5 mile walk through the woods, countryside or seaside.

For me, going for a walk really helps. It doesn't require a lot of effort so easier to force myself to do it if I'm feeling like shit but can increase the effort as I feel up to it by making the walk longer/faster. Helps if you have somewhere nice to walk - forest therapy is a thing.

it gets easier if it's daily habit. Get the habit going & even on low days you'll do something .

Another one for whom the "get up and do it early" works.

I put my running kit in the bathroom the night before and then when I'm lying there wide awake at 4-5am, I don't have the "shouldn't wake DH up" excuse that find my clothes would give me. It was light in spring when I really struggled with insomnia, now I just wake up around 6 am (if I'm not already awake)

Then either listen to podcasts or the radio, or try one of the Couch to 5K apps - let them distract you while you run/walk/whatever -

Or use an app like Strava or Nike run club (both free) to track your distance and give yourself a target to do in a week/month - with a reward for yourself at the end if you hit it. Then do it again, and again.

Make it something you don't think about doing, and you'll find it becomes a habit you "have" to do

I have inattentive adhd, so much worse in lockdown. I echo what PPs say, the best place to start is with a walk.

I committed to a daily walk round the block for 15-20 mins, just the same route really. I also bough a really easy pair of boots that slip on so no struggling with trainer laces. A brisk walk 100% makes you feel better. Do it daily for a couple of weeks and doing more doesn't feel like such a stretch e.g. a class. Always take it easy/slow at first, don't even try and put effort in at first, just survive it. I have now started the NHS Couch to 5km programme- great for ADHDers as it is structured. Loads of support forums e.g. Health Unlocked, Mumsnet. Walking or running are good as you can go anytime. Online classes on youtube for same reason-your schedule. Make it part of your routine or find a buddy.

Again I can't stress the benefits of a brisk walk enough. I have respiratory disease and am on immunosuppressants- if I can do it anyone can! Hope that is inspiring.

I also bought a mini stepper, so even when all I have is 2 mins I can do 250 steps at home! I really think this helped as it builds leg muscles and raises the heart rate.

I know that regular exercise can help but how do you make yourself do it when you are feeling so low.
Would love to hear how exercise helps others with their mental health in the hope it might inspire me!

I've got back into regular exercise in the last few months and it's really helped me with my depression and anxiety. I started by setting myself a target of going for a 10 minute walk first thing every day, then 15 minutes, then 30 minutes. If I was really struggling that day then I would set myself a timer for 10 minutes and tell myself that's all I have to do, most of the time I would end up walking for longer, I think the hardest thing is getting up and started sometimes. Sounds stupid but I also find setting a timer helps motivate me to do other things when I'm feeling really low; I'll set a timer for 15 minutes and tell myself I need to be showered and dressed by the time it goes off, or set a 10 minute timer to have a quick clean, it gives me a kick up the bum to get up and get it done (and I always feel a bit better after).

So I started with walking, just getting out and getting some fresh air and a change of scenery made me feel a bit better and helped to clear my head. I listen to podcasts or a book on audible, or sometimes just have a bit of silence. I actually only got audible on a free trial to listen to a book that was recommended on here called "Atomic Habits"; it's basically how little changes can add up to big changes in how you feel, and how to make habits easier to stick with. I downloaded a habit tracker app after listening to it, and set myself a few daily habits that were none negotiable (I wasn't looking after myself particularly well at the time as I felt so low); they were to take a daily vitamin, go for a 10 minute walk, have a shower each morning and have a 10 minute tidy up. It sounds silly but ticking each one off gave me a small sense of achievement and made me accountable for sticking to it. I've since updated these habits, but still tick them off as find it helps to keep me motivated.

I've since bought an exercise bike, which I use most mornings, currently in the routine of getting up and watching a bit of a cheesy rom com while I pedal away and do interval training on the bike. I lay out my clothes the night before, put a drink in the fridge, then get up, splash my face and get straight on the bike. Some days I really don't feel like it and so I set a timer and tell myself it's just for 10/15 minutes, and usually end up doing at least 30 minutes. The endorphins I get are addictive though and I look forward to using it most of the time, but I am feel much much better recently. I do a cool down to a Joe Wicks video on YouTube, and have just bought some kettlebells to try with some of his exercise videos.

I'm planning on getting back into running soon, I used to go regularly a couple of years ago and the endorphins were amazing, not sure why I stopped tbh.

So to conclude my ramble, my tips would be:
Find something you enjoy, and figure out how to make it a daily habit/routine. If you're working from home, maybe go for a walk before starting work as a kind of pseudo commute? Make it as easy as possible, so get your clothes, drink etc ready the night before, and make it enjoyable by listening to a book or podcast you enjoy. I listen to a mix of stuff, but have found the podcasts "Your anxiety toolkit", "Feel better, live more" on spotify, and "What do I do? Mental health and me" on audible, really helpful for my mental health. If you're struggling then try the timer, something is better than nothing, but don't beat yourself up if you miss a day, just try again tomorrow. Good luck!

Thanks so much for all the suggestions. I think maybe I’m thinking too much about it, that if I don’t do 5km run 3 times a week then I’ve failed. I often find excuses not to do anything but this needs to stop. Before all this virus stuff happened I was getting into some home workouts and enjoying them. But that was when I had time alone at home, now dh is here all the time and I’m wfh & then the dc’s get home it doesn’t feel like I have my own space.
I’m going to go for a walk this morning straight after school run. It means I’ll be a bit late logging on but seeing as I’ve been putting in extra time lately at work it seems fair enough. I am always putting everything else first and I need to start doing something for me I think.

sorry you are unwell and I hope you feel better soon.

yes it does help.
little steps. start with a 'commute' - a good walk or cycle before starting work and afterwards.
then maybe add a shirt walk at lunchtime and replace the evening one with a run (c2fk?) or an online class of your preference.

on your walks have a look around you. do you see nice decorations, christmas decs are starting to appear. or something else that you like or find interesting.

@Littlemiss74 Like the others have said, the endorphins are amazing. Sometimes when I finish a workout, I want to do another workout! But getting started is the rub.
I am going to try the early morning thing like many have suggested on this thread. I'm usually up early looking at my phone anyway! And I love audiobooks and have a dog who likes walks, so I've no excuse really.

I think maybe I’m thinking too much about it, that if I don’t do 5km run 3 times a week then I’ve failed. I often find excuses not to do anything but this needs to stop.

I can totally relate to this, that book "Atomic habits" really helped change my mindset about it; it's a bit cheesy and is pretty much stuff you already know, but he explains how instead of focusing on a big end goal (like being able to run 5km easily), it's better to focus on your 'system'/plan of how to get there in the first place (like going for a brisk daily walk and making it a realistic habit). If you set the bar for yourself to start with then you'll set yourself up to fail; I used to think "what's the point, I can't do it", feel unmotivated and not do it. Try to be a bit easier on yourself and remember little steps add up over time. Hope you enjoy your walk and the weather is okay where you are!

I do a lot of various exercise but I find walking outdoors is best for my mental health.
A great motivator has been having a fitness watch and having daily targets to achieve, doesn't work for everyone but fits in well with the way my mind works.
I don't run anymore but when I did and didn't feel up for a scheduled run I'd let myself just walk the distance instead, it's doing the same thing just at a slower pace, listen to some music and just relaxing.
And if you miss a day it's not the end of the world just get back on track the next day.
Yoga is also great and can be good to follow a month type challenge, though sometimes if I'm short of time just fitting in 15 minutes if HIIT is good.
Just try to be kind to yourself

Hi @Littlemiss74

Sorry to hear you are having a rough time. Courtesy of peri-menopause I have been struggling with my mental health and general anxiety. I have found that hiking really was the best solution for me. Getting outside and hiking (preferably with a friend for company) really helped me out of some pretty dark days. Also, I have found that the smiling mind app was really helpful for me. Plus regular exercise throughout the week - I love strength training.

Hope this helps!

Joanna