6 tips for getting in shape when youre depressed

6 tips for getting in shape when youre depressed6 tips for getting in shape when youre depressedExperts often say that exercise helps curedepression- but for many of us, regular exercise isalreadyone of the worlds most difficult challenges. Getting to the gym while depressed? Thats asking a lot.But the experts arent wronga regular exercise routine does help with depression. Exercise helps you sleep better, improves your overall health, and gives you confidence. Plus, exercise gives you endorphins, andendorphins are part of what make you happy.Follow Ladders on FlipboardFollow Ladders magazines on Flipboard covering Happiness, Productivity, Job Satisfaction, Neuroscience, and moreNot aya how to stick to an exercise routine when youre already feeling down? These tips may help.Start SmallDiving into a full-scale exercise habit is asking a lot, especially if simply getting out of bed is a struggle. Stay in the sheets? Why bedrngnislage, if the alternative is running 10 miles.Dont demand so much. Start your exercise routine with tiny steps - literally. Instead of a marathon, try a 20-minute jog. Instead of jumping into an intensive spin class,try yoga.Of course, tailor this advice to your experience level. If you ran marathons before depression reared its head, a 20-minute jog might betooeasy. Maybe start with a 5K. And if youve never set foot on a treadmill, consider walking before you run.The main point Starting with a simpler routine gets you back in the game, and celebrating these small accomplishments builds excitement and momentum - necessary for getting back in shape.Stay RealisticYoure not a Tesla Roadster - you cant go from zero to 60 in two seconds flat. Or even two months. Starting small means nothing if youre working toward unrealistic goals. Not to mention unrealistic goals makefailure more likely. And lets be real Right now, you need a win.To set your goals, think about where youd like to be, physically, a few months from now. Pumping iron like Sch warzenegger? Rocking the Chicago Marathon? Free-soloing El Capitan?Now scale back. Think about where,realistically, you will be. Maybe thats a 5K, not a marathon. Maybe youre hitting the climbing gym daily. Remember Youre not simply improving your body, youre also working to improve your mind. And thats hard Realistic goals make achievable goals.Pick an Activity you Really,ReallyLikeDont make this harder on yourself by forcing yourself to do an exercise you hate. Despise running? No big deal Running can suck. Try swimming instead.Heres the theoryMotivating yourself to exercise when youre depressedishard. Sometimes it feels rocket-science hard. Make it easier by picking something that doesnt feel like exercise. After all, exercise isnt limited to Olympic track and field events. Consider playing tennis, joining a softball league, or even going to yoga at your favorite breweries.The most important thing is finding something youll be hard-pressed to skip.Dont Beat Yourself Up for Mistak esLets be real Youre going to mess up. Dont feel ashamed Its 100 percent fine to miss a spin class, skip the gym, or run out of breath on mile three. Failure may feel crushing, but the feeling can be overcome - if youre compassionate with yourself.Instead of lingering on your screwed-up exercise session, practice empathy for yourself. Youre working hard to overcome your depression, and thats something worth celebrating. Dont give up your efforts. Instead, resolve to try again.Next time, youll succeed. And if you dont? Keep going back to the gym, or putting on your tennis shoes, or meeting your buddies for pick-up basketball. Eventually, exercise will get easier.Reward YourselfAnd we dont just mean at the end of your journey. Dont plan one reward - plan many Perhaps youre doing a program likeCouch to 5k. Give yourself a treat every time you advance a week in the program. Or, if youre working on your climbing skills, reward yourself for each increase in difficulty level.What exactly constitutes a reward is entirely up to you. Maybe you watch a new episode of your favorite TV episode - or maybe you treat yourself to ice cream. (Counterintuitive? Maybe. But if it gets you movingwhy not?) Choose something thats a true incentive. Otherwise, you may not find yourself working toward the goal.Build a Support SystemYoure not in this alone. Your friends andfamilyare rooting for you, too - so get them involved in your process. Maybe your mom is looking to start running, too. Go running together Need a climbing buddy? Ask a few of your pals.Or maybe just ask your friends to check in on your progress once in a while. But make sure they understand the journey youre on and how it involves more than simply your physical well-being. You want friends that will celebrate the accomplishments you have made, not friends who will put you down for not crushing all your goals in half the time expected.Follow These Strategies, and Youre 25% More Likely to Keep ExercisingSetting real istic goals, rewarding yourself, practicing kindness, and establishing a support system will all help you on the road to recovery. In fact, studies have found that depressed patients who practice these self-help tenets are25 percent more likely to stick to their chosen exercise program.Exercise is essential to overcoming depression, and these practices help integrate exercise into your daily routine so you can feel better faster.This article first appeared on Talkspace.You might also enjoyNew neuroscience reveals 4 rituals that will make you happyStrangers know your social class in the first seven words you say, study finds10 lessons from nestkken Franklins daily schedule that will double your productivityThe worst mistakes you can make in an interview, according to 12 CEOs10 habits of mentally strong people