This is the second article in our Procrastination and Fitness Series. Our previous one was How to Beat “I’ll do it tomorrow”.
At the end of our previous article on procrastination, we asked you for some strategies on fighting procrastination when it comes to exercise, and one of the main things we noticed in a lot of responses was the connection with depression, happiness, and exercise. So let’s talk about it!
How Exercise Helps
We had a lot of comments along these lines:
“I struggle with depression, but because of my daily workouts, I am able to cope without using medication”
“I have suffered from depression for some time and one huge help with fighting it is exercise!!”
“The most effective thing for combating anxiety is exercise! It gets rid of the excess adrenaline that you get with anxiety attacks.”
We can’t tell you how great it is to see people exercising on a regular basis, and having that exercise have a really positive effect on their depression or anxiety.
The Science Behind It
We did some research, and while there is no super-set-in-stone link between alleviating depression and exercise, there are a bunch of things that point to reasons why exercise might help.
Endorphins are one thing — the chemicals our brain releases when we work out, go for a run, or get physically active. This is pure chemistry right here — that “natural high” people talk about experiencing after a workout isn’t just wishful thinking.
Your Body Temperature — this one isn’t as clear as the endorphins, but (as everyone knows), when you exercise, your body temperature can go up, and for some people, this can alleviate anxiety — as one commenter said, the exercise itself burns through that excess adrenaline, and the higher temperatures caused by a good workout can calm the mind down.
Pure Emotion
The other big thing about exercise is just the fact that any physical activity you do, especially when you’ve really made a positive change in your life and are working out consistently, is something you know is fundamentally good for you.
And being able to stick with that — to know in your heart that you’re really pursuing something that’s great for your mind, body, and well-being — that can often make a real difference in combating some of the symptoms of both depression and anxiety.
More to Come
Next, we’re going to talk about getting started on a daily basis, especially if fitness-procrastination is a problem for you. For those of you suffering from depression, this can be even more difficult, as those symptoms can make even simple tasks near-impossible, and you won’t find us readily admitting that exercise (especially Zuzana’s routines) are really easy ;)
But there are dozens of ways and dozens of places — physical and mental — that you can start from.
Your Comments
And that’s where we want to ask you, once more — you shared a whole lot and had some great conversations in the first Fitness and Procrastination Article, and now we want to hear about one specific thing:
On those days when you seem to be able to find every reason not to exercise, what’s the one single trick that gets you moving? It can be mental, physical, a trigger, a song — whatever works for you! Tell us about it!
Before I started to workout with you, I was at the very bad time in my life. Many bad things were happening to me and I was at my lowest point. I was so depressed one day and not sure even what to do, I decided maybe music could cheer me up so I got on youtube’s website, there in the most watched video I clicked actually on one of your workout videos, it was the one were you were saying “that no matter what’s in your past you can change it, you can start fresh…” that day was a turning point in my life. After watching the video I went to your website and I have been working out ever since then (April 26, 2010 is the day that I decided to take control of my life :)). I never missed a day, I don’t take any days off, it’s like you said in one of your other videos, it’s a part of my lifestyle “like taking shower” I do it everyday or I know that without it I would feel gross. The benefits of these exercises are unbelievable, you basically need nothing, just a floor, but rewards are amazing. My life is still not at were I want it to be, but now at least I have one thing that is stable in my life and it gives me this strength and hope… and this positive outlook even when the things are not that good. Thank you very much for everything that you do!
iknow just what you mean. before i started working out i didnt care about school, i got bullied ( by people i thought were my friends!) and stuffed my face with junk and waited for an escape from the hell my “friends” were putting me through. once i started working out, i realized that alot of stuff happens but no matter what you have to change things yourself. i started out last summer, not being able to do a single pushup, not happy wiht myself, and hating where i stood socially. ive been working hard for it, and now i can do 48 pushups, have REAL friends and i realised that i am worth
For me it help to think about how i would feel after the exerice. I found a warmup routine from Zuzana on youtube and it really helps me alot too ;)
I’ve been so down in the past years I guess my strength and flexibility training are all I have to look forward to now. I’m hoping to get back on my feet and enjoy life once again.
[...] Exercise and Depression | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]
Hello there-Congrats on your new home!!! It looks great!! I love a country environment, shore also…
As far as being motivated when you feel like “blowing it off”…I think I just force myself to take the 1st few steps and then all of a sudden you’re doing it and the motivation is just there. I’m a big beleiver in “loving the process”. If you learn (teach yourself) to love doing the exercises and how it feels (good, bad & hard), well then I think the rest takes care of itself!! Sometimes I think people “over-think” it instead of just doing it. Your mind can get in the way sometimes so when I find myself feeling this way I just start moving and then it seems the “clouds” just sort of clear away. I hope that was helpful.
Hi Zuzana,
I totally agree with the Endorphins deal. In fact, that’s one of the reasons I workout, (outside of gaining that perfect physique… and for health reasons.) Thanks for touching this important point because for some people this is life changing information!
I have actually been dealing with depression now for a few years and did try taking medication but it made it worse because the side effect was weight gain and boy did I gain weight. So I completely understand how hard it can be to get motivated to workout even though you know how good it is for you and how great you feel afterwards. I took it slow by first finding an exercise class that I would like and going to it twice a week with a friend but I found this really hard to keep up because I had to take a bus for 30 minutes to get to the place which just made me not want to go. I started looking for things that I could do at home and that is when I started to work a routine into my daily schedule. I tend to be really good about sticking to a routine so this worked well for me.
Now that I have a routine going and have found your amazing site, on the days that I have a hard time getting motivated I put my gym clothes on even if I don’t plan to do it right away and eventually I put on upbeat music and get thinking about how great I will feel when I am done it and then I get going. The feeling I get of being proud of myself and feeling like I have accomplished something when I work out helps me to want to exercise especially because these are feelings that I have a hard time keeping otherwise so it is exciting to feel so happy and energized. I feel like I can do anything after I have had a good workout!
So for me it is about getting myself to mentally get excited about the effects of exercise and about doing different workouts.
All your amazing different workouts help a ton too, I don’t get bored anymore with doing the same thing all the time. So thank you! You have been a huge motivation Zuzana.
[...] Exercise and Depression | Fitness Advice, Workout Videos, Health … [...]
My little girl always says” Mommy,do you workout today?” If I say no or not yet,she will ask “Why? I love watch you work out mommy,it’s so much fun!” :)…Sometimes she even jumps in.
I have some simple tricks that keep me stick with working out.Like thinking of spirit-boosting benefit.There are days that when I feel like I dont want to workout, I just thought about the mood boost feeling after I finished exercise, how great I would feel.I also write messages donw on post-it and put on the fridge, on the mirror in my bathroom, saying “My workout makes me Happy and Healthy”.Focus on benefits of exercise makes me want to work up a sweat more often.
Also before I go to bed every night, I’ll put my workout clothes on the dresser.When I wake up, I can just throw them on, brush my teeth,get breakfast for myself and my kids and check out your Bodyrock.tv website. This way I wont be able to say “I’ll do it tomorrow” :D
I do have to say my mantra has always been nike’s “Just do it”…cut all the crap and just do it, no excuses! I fell in a rut and while I was researching the internet and you tube for some inspiration, I found Zuzana doing workouts that align with my personal philosophy with my clients, body weight core functional training. I love the old school push up and all the ways you could add challenges to it. I’m always cracking my clients up with how hard these core exercises really are when they look so harmless : ) When I go for 3 days without your workouts I feel like a slug, get anxiety and drive my hubby crazy : ) I prefer to do 5 days, so I’m excited you’ll be doing this challenge! Thanks for everything!!
We have all heard about jojo-effect in weight loss, but I’m an expert in jojoing with working out. I manage to stick to a training routine for a month, then do nothing for months and then start all over again. I tend to have periods of bad depression mixed up with periods of high-energy “you can do it” episodes. So my mood is attached to a jojo string and so is everything else I do. It’s frustrating and that frustration makes starting again harder each time.
Today my ultimate motivator is dancing. While dancing I feel more graceful and I want my appearance to be as graceful and sexy as moving with the music makes me feel inside.
Just to keep me going on other days I have a pedometer – you know, when even old ladies can do 10000 steps daily, then surely I can do it too :) even if iäm really not in a mood for it. Besides – there really is no natural way I could just stop walking (like I’ve stopped doing everything else in the past)
For almost two years now I have suffered from anxiety, panic attacks, and depression and I am only 22. Last summer was my most severe case of depression. Depression made my life hell, I felt like I couldn’t even get up to do anything and I could only workout for ten minutes before I was completely exhausted. However, I am improving but I noticed I am also obsessed with staying in good shape. My goal this summer is to stay positive and workout out more so that I can beat it. About three months ago, I turned to Zuzana’s workouts and not only are they challenging but they are different each time so it wasn’t so routine as just working out normally. Zuzana’s workouts have made my life more positive cause I enjoy them and they never get dull. If anything I feel stronger so thanks bodyrock tv for keeping me motivated!
Good question… On most days when I don’t feel like working out, I focus on how great I feel after the workout, and that usually gets me started. Once I start I know I’ll keep going.
Sometimes I have to deploy a supportive technique (LOL) and try a workout I know I love usually, or a workout that isn’t too mentally challenging. That together with the above tactic usually works.
But there are days when I just know that I should let myself have a day off. I believe it’s most important to learn to listen to your own body. It will tell you the ‘tricks’ for getting it going, and it will tell you when it truly needs a rest. I’m sure you guys experience the same.
I also think it helps a lot knowing that if you do the exercise – the instant ‘pay off’ is like you said endorphins and then ellevated mood. So it’s really worth using exercise as an anti-depressant…
I was used to work out at gym, lifting weights and, by accident, I found one video on youtube. At the first, I was thinking: piece of cake. But after you start moving your body, it shows that many parts of my muscles wasn´t prepared for this kind of movement.
So I found it challenging. And guess what: I´m only working out at home now! Better for me. Even though my company pays my membership, I´m still here.. cause I feel like a kid again doing these exercises. So the key for me to avoid procrastination is the challenge. E.g.: Prisoner Get Up. I´m still trying… ha ha ha
The one single trick that gets me moving? Watching one of your workouts! :-) No, I’m serious, when I don’t feel like working out, I flip through the daily workouts and there’s always one that appeals to me and gets me moving.
So keep it coming sweeties! :-)
I would say the feel good factor is what keeps me motivated. I must say it’s hardest to stay on track especially when you are not fit enough to follow these exercises. I started out with just one exercise for arms, another for abs and one for thighs everyday and add more as I get more fit until I can follow a whole routine. But what keeps me doing it everyday now is the variety of exercises. I find committing to a time is a good way, because then you will make time for it and cancel out any activities during that time. It’s as important as that. Then once I lay out the exercise mat and start the warm out, it’s no turning back.
Caffeine !
My 2 single tricks that gets me moving are:
Trick 1: When I think doing some sports will waisting my time because I have more important work to do ( e.g. I´m stressed) I ask myself one question:
How is the feeling after a workout? Did I ever feel bad thereafter?
When the answer is NO- I give it a chance ;)
Trick 2 : Watching your videos and realize that I only need to invest a very short time of my day to get huge results like Zusanna with her incredible body.
Habit is the most important thing to have going for me. If you’ve been taking advantage of your ups, and your exercise routine is set, then when you’re down, you’re more likely to keep with your habit than not.
Also, I try to remember that no matter how down I feel, I always feel great after an intense workout. Remembering that “high” is important motivation.
Everytime I feel like I don’t want to work out, I go look at myself in the mirror and I think about 2 things.
1. I look at my flabby parts and think of the amount of fat in my body that I have to lose and feel that I need to workout immediately to lose the fat.
2. I look and think of how much progress I’ve made by remembering what my body used to look; and I commend myself and realize that I am actually making progress and all my work is not being wasted.
I don’t struggle with depression, but I’m constantly needing to remind myself to stay motivated and there’s always a list a mile-long of other things I could be doing with my time, so here are two things that help keep me going and keep exercise high on the priority list: #1 In the past I’ve found that working out first thing in the morning helps because no matter what happens during the rest of day, it’s already done and I’m not going to find a new reason why I can’t find time for it.
#2 Since first thing in the morning isn’t working out for me currently (hubby’s at work and kids are young, and finding time in the day for an hour-long workout is next to impossible [anyone with young kids can surely relate]), YOUR workouts are helping me stay on track because I can almost always find 15-20 minutes to squeeze in a little time for myself and I can’t really talk myself out of it because, let’s face it, it’s usually only 15 minutes! The efficiency of your workouts is really the key for me and makes it truly possible to acheive my fitness goals. Sure, they’re torture, but we’re strong enough to survive 15 minutes of torture, right?! :)
I hope this helps!
Right now I’m really struggling with depression. I just lost my six years old great dane and I feel very lonely. I have a real problem of obesity and feel like nothing matters anymore but, I’m willing to do anything to stop feeling so much pain for what’s been happening to me and my loved ones lately. I entered this website by accident and what called my attention is that many people mentioned that exercise is a great way to deal with depression and who knows maybe it will help me feel better about myself too. Hopefully one day I’ll be able to thank you Zuzana for helping me find my way back to the life I’ve always dreamed of. Good luck everyone!!!
Hi Alex – there are a lot of great people in this community that are very supportive. Just getting started is the main thing and you can modify any of our workouts to your individual level :) Taking on these challenges and having a good sweat can have a tremendously positive impact.
Thank you so much for your support and advice Frederick, I’ll keep up the hard work and got to say so far so good. Good luck everyone.
Hi Alex, I was FAT…I mean really OBESE. I started working out – of course I couldn’t do Zuzana’s workouts (and still can’t cos I’m still too fat). But I do my own modified version and I have noticed a VISIBLE change in my body. I am starting to look decently human in shape after a decade of being FAT. I can only say one thing. Work out EVERYDAY (min 6 days a week) for at least 2 months before even THINKING about giving up. It’s been less than a month for me and I am seeing MAJOR improvements in my physique. You can do it!
“Human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.”
~William James
Every day is just a series of moments, opportunities to make a little effort in the right direction. Seize these little moments and just feel good about yourself for trying.
I started 3 years ago with just 5 or 10 mins a day stepping on a step in front of my TV every night after dinner. Now I’m in the best shape of my life both physically and mentally. You just have to decide a starting point, which could even be this very moment. Pick one small goal, be proud, and never give up trying.
“On those days when you seem to be able to find every reason not to exercise, what’s the one single trick that gets you moving?”
I like to play Eye of the tiger hahahaha
Actually I’ve been listening to that song lately it gets me fired up too LOL. Also the song on Rocky 4 (Hearts On Fire) is another good option. Good luck with the music and the training.
Hi!
Found you homepage today and I’m so inspired to step up my workout. I red some posts in your fitness tips catagory, but the one I was most intrested in didn’t work, maybe you can fix it: How often should I exercise? Posted on 03 July 2009
Thank you for inspiring me!
/M in Sweden
Hello, I just want to say that when I feel like I´m not able to exercise I just play some good music and imagine myself after the exercise – the feeling, the pain in muscles, the sweat on my body – and I just get to the mood and want/long to reach that feeling :-) sometimes it works, sometimes not, but usually I win out over my laziness or fatique. :-)
I honestly find that just doing the one step that puts you closer to getting out the door is it. If I am going to the gym, it’s just getting dressed for the gym, or just packing my bag, or just telling myself I’ll go and do some easy cardio. By the time I get there, I always decide I may as well make good use of my time while I’m there. For these workouts, it’s just reminding myself how fast the workouts are and that I can commit 15-20 minutes to myself that day. These workouts have actually increased the regularity of my workouts too – I was lucky to get in 3 nights at the gym before, whereas now I’m working out 5-6 days a week :) THANK YOU.
The one single trick that gets me out of procrastinating …
hmm. Well, I’m going for an artistic job so I’m constantly looking up how bodies function, be it animals or humans. So whenever I have a drawing-study and I don’t feel like exercising “because the point of artists isn’t to have great bodies” (yeah, the excuses NOT to work out can be pretty pathetic xD) .. I tell myself that if I got off my butt and worked out a little, my muscle would start showing a bit so that I wouldn’t have to constantly look up references for muscle movement x)
Otherwise, too much procrastination can sometimes come in handy. I know that when I’m supposed to be revising or finishing a project or writing something up, I’ll feel bored or agitated and I’ll have an urge to workout ^^ Procrastination works in both ways!
Hello!!
Dance. Short, sweet, and simple: dance. If I don’t feel like working out all I have to do is turn on some music (I love jazz :) and dance like you’ve never danced before! Makes me feel great, and warms me up to do Zuzana’s workouts :)
Well…on the days that I just feel extremely tired and I have a million things to do and I just don’t feel like working out…I bring a book to the gym and start by reading for a little while on the bike or the elliptical. If I can multitask and pair working out with either studying or reading something I really enjoy, it becomes a huge stress reliever and I have noticed that I tend to push myself hardest on those days where I feel the least motivated to begin with. I absolutely love to read and listen to music, so if I can trick myself into a workout while doing that, it makes it a whole lot easier.
On those days when you seem to be able to find every reason not to exercise, what’s the one single trick that gets you moving?
Its easy, i come here, and start watch 1-2 videos.
Thats enought.
I see a lot of posts of people saying they work our to avoid feeling gross or feeling depressed etc… and others sayibg they are getting their sense of self worth and hope from exercise.
These are not the reasons for health and fitness.
The reasons for health and fitness are to have the benefits of health, plain and simple. Healthy body, healthy posture, good physical strength, feeling good, able bodied, capable of moving normally, improve vitality, etc…. It is not about avoding bad, it is about creating good and the benefits can be realized immediately even as you are doing it. And never get your sense of self worth or social belonging from exercise – that is a terrible psychological trap to fall in. Exercise driven by a combination of fear and a lack of self worth…. that is not what health is about.
I like listening to happy and active songs. There is a song called “some days you gotta dance“ its from a group called Dixie chicks and I found it a loong time ago but it really helps me to avoid stress and anxiety. I suffer from depression and anxiety and I have been dealing with the problem since 3 or 4 years ago. This year I started exercising, going to the gym and watching Zuzana’s videos and also some belly dancing videos and I must say Ive never felt better. Ive been losing weight and having a better relationship with people around me because I am in a better mood. I still take my medication but I must say I see better results when I exercise and eat healthy than when I don’t. Drinking water also helps me a lot to feel cool and awake and with energy to do things.
Hi guys
I workout with you since 3 weeks. And for the very first time I LOVE TO WORKOUT!
I don’t know why or what it is about you, but it’s so fun and challenging, that I really do it everyday!
I tried almost all sports I know. From Kickboxing to Poledance, to Salsa, to Aerobics, Fitness in Gyms etc. But i always had fun for an hour or two, and that was it. Or in the worst case, I bought a DVD and didn’t even finished the workout on it because it sucked.
But what you do is really the best thing ever happened to me.
I was (or I am) depressed too. I had to take meds, but I never felt they helped me. I startet to take less and less. Soon I wont take anything anymore.
Instead of take meds, I workout every single day. And I like it. And though I’m still not happy with my body at all, (I’m fat, really fat.) I start to like myself, respect myself because I feel much better now. I feel that something’s changing.
Thank you so much for your help and your cool workouts!
From today on, I’ll do the 6 weeks summer fit workout (I call it Winter fit… ;-) And I’ll also do it during my holiday in september.
PS: For the first time since many years, I eat completely normal. Before I was bingeing or starving. I tried every diet on earth and lost weight and gained it again over and over. I thought it’s impossible for me to eat just normal, healthy, without bingeing, and without starving.
But now, since I eat like you, it works. I eat normal for the same 3 weeks now. And I don’t feel hungry or have low energy level. I feal great.
I don’t lost much weight til now. But it doesnt matter for me in this time. I feel much better than before the 3 weeks and I just go on and on. And I’m sure my body will change. And not only my body…
Its much more than just Fitness Tips you give. It’s like a reciepe to live. :-)
Thank you so much!
<3
I am a full time mom of a 5yr old and a 6month old and i work full time as well. I find it hard to stay motivated especially when im exausted as well as having to workout alone. i just find that when i have someone to workout with consistantly i stick to it 100% but i dont have anyone willing to commit to a steady workout, in turn finding it very difficult to stick to it myself and finding the energy no matter what! tips?
its easy for me, i know if i dont, i cant sleep. ill stay up anxious and depressed. if i ever feel lazy about exercise, all i have to do remind myself of what will happen.
while exercising, i listen to black metal on lastfm. Then after shower, ethereal / darkwave, something melodic and pleasant but not as danceable while stretching.
I agree Exercise helps a lot. I play drums on average 3-5 hrs a day. Im 22 and I have only been playing for a year but through that hardwork I play at a fairly decent level. Its great exercise. And yes the metal helps a lot
My dad is really overweight he has been for a long time, he has now retired and all he thinks about it food. I try encourage him to even walk with me but all he says is walking is for dogs. I want him to be around when I have children and get married and Im afraid he won’t be because of his lifestyle. I can see he is depressed but don’t know if there is anything that I can do to help. Today he was watching this video on what to eat and i think he realised that sugar and diet drinks are not good for him. I have told him this lots of times but I think he only trusts the professionals. Do you have any advice on what I could do to help him? Thanks you seem to have so..much energy!
Hi Jessica – I know that a lot of people are in a similar situation with a family member or close friend – maybe we can talk about this in a future coffee talk because I think it would help a lot of people.
I would really appreciate that, it’s very hard to just stand back and watch, like a spectator in my own life but unless he wants to be helped I suppose that’s all I can do. Thanks for your reply though..have a great day.