Depression stopping you from exercising? Always tired?

Updated June 3rd 2024

Feeling too low to work out? I get it! But... there is a way to get moving and feel better, on all but your worst days. Keep reading to learn how you can use tiny habits to jump-start your exercise routine and boost your mood.

If you're looking for a quick way to remind yourself of why you want to workout in the first place check out my very short and simple post on getting motivated to workout.

We’ve all been told that exercise helps with low mood and depression... BUT... it can feel like the hardest thing in the world to get started with when you're down.
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It’s a vicious cycle. You feel bad, so you have no motivation to work out, but then you feel worse and even less like doing anything!

So what can you do?
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How to start working out when you’re feeling down

Forget going all in. Increase motivation to workout with small goals. Pick something that you are 100% sure you can complete, because you need a quick win. To get back into working out regularly, the key is to pick something SO small that you can muster the energy to do it, even on your worst days so you can start working out on autopilot. This may not sound exciting, and it definitely doesn't give you the big excitement that starting a shiny, new, hyped-up workout program will. But it's an approach that can last a lifetime. 

How tiny habit exercises fight depression

Dopamine Boost: Completing a habit, no matter how small, triggers a dopamine release in your brain. This neurotransmitter is linked to feelings of reward and motivation, giving you a positive nudge for the day. The cool thing is you don't have to do something massive to get a hit of dopamine. When you're feeling lethargic and unmotivated, just set yourself a tiny little goal and achieve it, think how satisfying clearing an area of weeds or doing the dishes or laundry can be. For exercise this could be 10 jumping jacks before a meal, some stretches or a walk around the block.
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Happy Body: Our bodies were built to move! We don't need to ‘exercise’ every day, but we do need to be a little active every day (and work out a couple of times a week too). It’s all about circulation. Moving gets our blood pumping and switches our body on, for want of a better phrase. If you take a walk at lunchtime, you already know how different you feel when you get back to the office versus eating and then sitting. I've just challenged myself to do a few jumping jacks each time I feel sluggish. It feels yucky to start but it feels good real quick!

Blood Sugar Balance: Routine movement helps regulate blood sugar levels, which can prevent the energy crashes and mood swings that often accompany low blood sugar. Here’s the science: When you exercise, your body becomes more efficient at using blood sugar (glucose) for energy. This helps prevent dips in blood sugar that can lead to fatigue, irritability, and difficulty concentrating. Add to that the release of endorphins that boost mood and reduce stress, and you can see how the benefits extend beyond just physical energy and fitness.

​How to create a sustainable exercise routine for mental well-being

Pick a tiny habit: A micro-goal you are 100% sure you can manage for 7 days straight. A 5-minute walk, some basic stretches, or even 10 jumping jacks - anything that gets your body moving counts.
Write It Down: Make it a concrete goal - jot it down on a sticky note, put it in your planner, or use a habit-tracking app. Visibility keeps you accountable.
Do It and Tick It Off: The key is consistency. Each day, complete your chosen tiny habit and celebrate the small victory by marking it off your list.
Bonus Step: Level Up: After a week, if you're feeling empowered, consider extending your tiny habit or finding another small movement to add to the mix. You’re building up your confidence in your commitment to stick to a goal, step by step.

​The elephant in the room

Tiny habits are awesome to start with if you're feeling completely unmotivated or depressed. But I can also say that they do not lead to massive results unless you crank things up over time. The important thing is to increase gradually and not go from couch potato to gym rat overnight - otherwise, you may end up giving up workouts or feeling exhausted and worse than before. The way to do this is by picking something small and repeating it until you can do it consistently and it's part of your daily or weekly routine. Then build upon it by either doing it more often or making it a little bit harder. Get used to that before you increase again.​

I promise you, when you start with a manageable program that you can stick to, even when you don't feel good, and you stay consistent without overdoing it, you can build on it later. Before you know it, you’ll have regular exercise as a tool to boost and manage your mood.
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Feeling overwhelmed by the idea of creating a workout plan? Want to try micro-workouts for managing low mood? You don't have to go it alone! Click here to book a free workout with me! We can create a personalized plan that starts with small, achievable goals and gradually builds into a routine that fits your lifestyle and mood.