Getting started
Feeling tired and being less motivated in general are two very common symptoms of depression. This means that exercise is often the last thing that people feel like doing when they are experiencing depression. Therefore, it can be useful to use some of the strategies below to help with motivation to gradually become more active:
Make a plan
Start slowly and build up gradually. For example, if you have not been exercising at all, start with a 10-15 minute walk each morning, and gradually increase this to 30 minutes per day.
Set short-term realistic goals for exercising each week (e.g. 3 x 20 minute walks per week). Plan to exercise at specific times of the day that fit in with your lifestyle and write your plan down.
A range of health professionals can assist with increasing activity (see “Where to get help”).
Keep motivated
Keep an activity diary each day.
A pedometer can be helpful in keeping track of your activity levels.
Reward yourself when you achieve your short-term exercise plan.
Get other people involved – ask a friend, partner or relative to join you.
Although it is common to not feel like socialising when experiencing depression, it can be helpful to include others in exercise, to gain support and help with motivation.
Write down the specific benefits that you would like to gain from exercise, and refer back to these to help with motivation (e.g. reduce stress, improve mood, get in shape, and improve sleep).
Write down the situations that you would expect to make it more difficult to exercise, and a plan to address these (e.g. if it rains, go for a walk in a shopping centre; if feeling tired, go for a 10 min walk)
Keep it up
You don’t have to join a gym – try a variety of different types of activities to find those that you enjoy (e.g. swimming, walking the dog, jogging whilst listening to music, riding a bike, gardening, bushwalking, yoga, weight-lifting).
Give yourself a break – if you don’t stick to your exercise plan, simply start again from where you left off.
Remember that it can take time for the benefits of exercise to occur. (Most exercise studies showing a significant reduction in depression have examined exercise programs of at least 8 weeks).
SEEKING MEDICAL ADVICE:
If you are new to exercise, are pregnant, a smoker, are overweight, have heart disease or major health problems, it is recommended that you see your doctor for medical advice before commencing vigorous exercise.
Where to get help
Exercise Physiologists
Exercise physiologists are university qualified allied health professionals who specialise in the delivery of exercise, lifestyle and behavioural programs for the prevention and management of chronic conditions (including depression) and injuries. People who have ongoing health conditions (e.g. depression) are now able to receive Medicare rebates for up to five sessions with an exercise physiologist. For more information on exercise physiologists (and to find an exercise physiologist in your area), see www.essa.org.au and for more information on Medicare rebates see www.medicareaustralia.gov.au
General Practitioners (GPs)
A doctor who is a general practitioner may well be able to provide advice and information about depression and exercise, and can provide referrals to a qualified exercise physiologist, under Medicare.
Psychologists/Clinical Psychologists
Psychologists can assist with increasing motivation to exercise, activity scheduling, and problem solving to overcome barriers to exercise.
Organisations that provide facilities and services for exercise include:
Council recreation centres
Gymnasiums/sports clubs
Community health centres
Further information
“Get Active” information and online directory for NSW www.dsr.nsw.gov.au/active
“Live Life Well” information and resources for NSW www.livelifewell.nsw.gov.au
“Just Walk It” information about walking groups www.heartfoundation.org.au/Healthy_Living/Physical_Activity/Walking.htm
Australian Association of Exercise Sports Science www.essa.org.au for information on exercise physiologists
Australian physical activity guidelines Department of Health and Ageing (1999) National Physical Activity Guidelines for Australians, Canberra. Available at: fulltext.ausport.gov.au/fulltext/1999/feddep/physguide.pdf
Black Dog Institute
Hospital Road, Prince of Wales Hospital, Randwick NSW 2031
www.blackdoginstitute.org.au
Email: blackdog@blackdog.org.au
