You’re struggling with your mental health and feeling anxious about exercise, so the best advice is to start small. “Your goals should be really achievable,” advises Sarah Overall, a London personal trainer who is qualified to receive recommendations from the NHS. “Take your time and be proud of every step you take.” She also says you’ll encounter setbacks along the way and shouldn’t feel discouraged. “Fitness is not linear,” she says. “You can go for a run one day and feel fine, and the next time you feel like crap.” She recommends working out with a trusted friend so you have someone to turn to for advice when you feel anxious.
Mutrie suggests a simple walking program. “Aim to increase the amount of walking you do over the course of a month. Start by walking 10 minutes a day and work your way up.” Most smartphones now have pedometers so you can track your steps: 7,000 steps a day is a good goal to set for yourself, with the goal of eventually increasing it to the government’s recommended 10,000 steps a day.
Female runners take a break
Running is a great way to boost your self-esteem – but take it slow at first. Photo by Mike Harrington/Getty Images
Jermaine Johnson, another personal trainer who regularly trains depressed and anxious clients, recommends avoiding aerobic exercise. “It raises your heart rate and increases your anxiety,” he says. Instead, he recommends you try strength training. “The depressed people I’ve trained say lifting weights makes a big difference.” Because you can measure your progress with weight training – heavier weights or more repetitions – you’ll be able to see how much progress you’re making, which will boost your mood.
You don’t have to work out all the time. Dr. Adam Chekroud of Yale University says, “If you want to optimize your mental health workouts, working out 45 minutes at a time, three to five times a week, is the most beneficial for mental health, according to our research.” Medicine. He is co-author of one of the largest studies on exercise and mental health, which surveyed 1.2 million U.S. adults. He says cycling and team sports will give you the most motivation, but even walking or doing housework is better than nothing.
It’s a good idea to choose a less busy time at the gym so you don’t feel like you’re being watched. “Talk to the gym manager and ask about their quiet hours and quiet areas,” says Overall. Gyms are usually quiet around 3 p.m. if you can slip away from work. Plus, you don’t have to drag yourself out of bed at the crack of dawn. “If it’s dark or raining, it’s hard to get up early, especially if you’re battling depression,” she says.
Being in nature alone has also been shown to be beneficial for mental health. “You need sunlight to get vitamin D, and vitamin D boosts your mood,” Overall says. Find a green gym near you: If you’re feeling lonely, these free, conservation-based workouts are a great way to meet local people; sign up and you can plant trees or seeds with other participants. On top of that, mental health charity Mind offers a directory of fitness classes and other outdoor activities on its website (mind.org.uk), many of which are free.
If you feel comfortable with other people, group exercise can help. “When it comes to depression or stress, these conditions have a biological basis, but they also have a social component,” Chekroud says. The sense of community you feel as part of a sports team can have a brightening effect on your mood. “It takes the attention away from the individual,” Johnson says. If you’re feeling overwhelmed or anxious in class, it’s okay to leave early. “You always have the option to leave. I’ve had some people leave my class,” he says. “That’s okay.” If you feel very anxious before class, remind the trainer that you don’t feel well and may slip out early – then choose a spot near the door so you don’t make a fuss.
Yoga Classes
If you choose yoga, start with a beginner’s class rather than a more intense one. Photo by Thomas Northcut/Getty Images
Johnson recommends starting with a yoga or armchair class rather than a circuit class, as these classes often involve partner work, which can be difficult for those with social anxiety. Whatever you’re doing, choose a beginner’s class: Now is not the time to commit to hot yoga. “If the class is too intense, you’ll feel like you’re not doing well and you may end up feeling worse than when you first arrived,” Johnson says. “That’s definitely not the goal.”
Overall says anyone with body dysmorphic disorder “should avoid the gym because there are mirrors everywhere.” “Instead, take things outside if you can.” Try jogging in the park or doing high-intensity interval training. If you’re recovering from an eating disorder, Overall recommends creating an exercise plan under the supervision of a mental health professional to avoid overdoing it. “Otherwise, it’s like an alcoholic going back to the bar. It has to be managed carefully.”
If you don’t feel like you can get out, there are plenty of fitness videos online for you to watch at home. Try Fitness Blender, or download the Nike app. If you can afford a personal trainer, look for someone with an exercise referral qualification, which means they are qualified to work in the NHS. Explain your mental health challenges to them and have them develop an appropriate plan; talk to your doctor to make sure your workouts are medically safe.
When you exercise, if you feel overwhelmed, it’s absolutely fine to take a break or stop altogether. “Don’t feel like you’ve failed because you had to stop,” says Overall. When you’re struggling with mental health issues, it’s easy to get caught up in a spiral of negative thoughts and assume that everyone in the gym is watching you. But they almost certainly aren’t, Johnson says. “Ninety percent of the time, people aren’t thinking about you-they’re focused on their workout.”
Finally, the very act of putting on a pair of sneakers is a form of self-care. “Even if you leave after a few minutes, just by going to the gym, you’ve accomplished something,” Johnson says. Focus on the fact that you went to the gym in the first place, not the fact that you left. Take one step at a time. You’re in control.
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