How to Get Motivated to Exercise when Depressed

Co-authored by Elisha Goldstein, Ph.D and Kai Hynes

Last Updated: March 2, 2024 References

With depression, it can be challenging to find the motivation and energy to be as physically active as you might like to be. Don’t worry—you're far from being alone in this struggle. Just remember that any exercise is better than no exercise, and that every step you take is a step forward. To help you get started, we've compiled a list of ways you can get motivated to exercise when depressed. You've got this.

1

Commit to a schedule.

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Pick days and times to exercise throughout the week. If you’re struggling to be “in the mood” to work out, set aside specific days of the week and times of day that you usually have some free time. Make sure this schedule aligns with your other schedules (like work and sleep) so you don’t feel stressed about making it happen every day.^{[1]
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- For example, if you struggle with waking up, don’t plan to exercise in the morning. Instead, try exercising after work, school, or a meal.
- Don’t pressure yourself to make up for an exercise period you miss. Remind yourself that tomorrow is a new day to get back on track!

2

Sign up for a fun class.

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Find a workout routine that excites and interests you. If you're having trouble committing to your own schedule, try committing to one that someone else has already set up! Signing up for a class can get you on track with a routine. Also, when you're dealing with depression, it's important that you socialize and not isolate. If you find reaching out to friends and family difficult, classes can help you regularly be around people.^{[2]
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- If regular gym routines bore you, opt for a class that offers an alternative workout, like a dance or yoga class!
- This can also be a fun way to meet new people with similar interests to you.
- Alternatively, if you're nervous about being around new people, try signing up for a fun class with a friend.

3

Exercise with a friend.

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Ask a workout buddy to keep you social and hold you accountable. Designating a friend to exercise with you gives you a healthy social pressure to stick to a work out routine. Ask a friend, colleague, or partner with a similar schedule to exercise with you.^{[3]
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- Find someone who already exercises regularly or is interested in starting to exercise, too, so you can inspire and motivate each other.
- Again, staying social is also an important combatant against depression.

4

Combine your exercise with entertainment.

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Listen to music or watch TV to distract yourself. A lot of people give up on exercising because they find it boring. Depression only exacerbates this feeling. To keep exercise exciting, try watching or listening to something that will hold your attention. This can distract your mind and motivate your body to keep going when you find yourself drifting.^{[4]
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- Wearing headphones while you work can also drown out the outside world, allowing yourself to focus on the task at hand.
- If you're listening to music, stick to upbeat, energetic songs that you feel motivated by. Pick a long playlist or radio station so the mood is consistent!
- Similarly, if you're watching a show or movie, try something engaging and lighthearted, like a sitcom or reality TV.
- If you're not a fan of music or TV, try listening to an audiobook or podcast.
EXPERT TIP

Laila Ajani
Fitness Trainer
Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

Laila Ajani
Fitness Trainer

Cardio can be fun. Find stimulating ways to make your treadmill workouts more engaging. Create a playlist of your favorite workout songs, watch a show or fitness class while you're on the machine, or try a dance routine from YouTube. To mix things up, switch between cardio machines like the treadmill, bike, rowing machine, and elliptical. Remember, you don't have to stick to traditional cardio exercises. You can also try fun activities like salsa dancing or playing a sport you enjoyed as a child.

5

Stick to activities that are enjoyable for you.

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Change up how you exercise if you start losing interest. Depression can make it difficult to find and maintain pleasure in things. If you find any part of your exercise routine boring or exhausting, switch things up by replacing exercises or adding new elements.^{[5]
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- If activities you used to like are no longer enjoyable for you, switch to new exercises that work similar body parts, or change the location you do them in.
- For example, switch from pushups to pullups, or change from running on a treadmill to running outside.
- Try to not let your exercise routine become a chore that you dread doing!

6

Choose a simple and repeatable routine.

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Pick a schedule that you can do no matter how you’re feeling. The stress of making decisions can amplify the effects of depression. To avoid this, pick an exercise routine that’s feasible no matter where your mind or emotions are at on any given day.^{[6]
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- Be prepared for feeling low energy some days. Again, consistency is more important than intensity.
- For example, going for a short walk every day might be more realistic than rallying yourself to do a 10-part workout every day.

7

Spread out your workout sessions.

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Walk, jog, bike, or dance 3-5 times a week for 30 minutes. The average adult only needs 2-3 hours of physical activity a week to stay healthy. Instead of stuffing all your exercise into one grueling workout, try splitting it up across the week in short sessions.^{[7]
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- The number of days and minutes is up to you, as long as it’s frequent and consistent.
- Contrary to popular belief, consistency is more effective than intensity.

8

Set realistic goals for yourself.

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Start with easy objectives so you have more chances to succeed. When you initially start coming up with a workout routine, you might have lofty goals for yourself. With depression, reaching for difficult goals can set yourself up for disappointment. Instead, create realistic goals for yourself that you know you can attain and make more challenging over time.^{[8]
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Educational website from one of the world's leading hospitals

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- Start by setting smaller goals you might be able to surpass easily, which can motivate you to slowly aim higher and higher.
- For example, rather than starting with 50 reps a day, start off with 10 and add 5 every week.
- Instead of aiming for a certain weight, focus on building strength and endurance. With time and a healthy diet, you should organically see results.
- If you set yourself up for failure, you're more likely to give up early on.
EXPERT TIP

Laila Ajani
Fitness Trainer
Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

Laila Ajani
Fitness Trainer

As a beginner, you want to improve your strength and endurance. Begin with exercises such as lunges, bench presses, and ab workouts like crunches or planks. Adjust your workout to your fitness level to avoid injury and achieve your fitness goals safely and effectively.

9

Congratulate yourself often.

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Reward yourself after every attempt at working out. Remember that exercising with depression isn’t easy. Give yourself a pat on the back every time you successfully complete a workout, stick to your routine, try a new exercise, or meet a new goal.^{[9]
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- Create rewards for yourself to look forward to after a workout, like a bubble bath or a meal at your favorite restaurant. You deserve a treat every now and then!
- Celebrating every time you have a small success will do more for your motivation than punishing yourself for not working hard enough.

10

Be gentle with yourself.

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Remind yourself that you can always try again tomorrow. It can be easy to fall into negative self-talk when you miss a day of exercise or don’t push yourself as hard as think you can. But labelling these moments as failures isn't helpful to your healing. Remember that the occasional shortcoming doesn't reflect how hard you're working to improve your body and mind overall.^{[10]
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- Catch yourself when you fall into negative self-talk. Turn your attention to the fact that tomorrow is an opportunity to try again.
- Contrary to popular belief, being hard on yourself won't motivate you to work harder, especially when you're dealing with depression.

11

Seek therapy or medication.

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If the fatigue of depression is too restricting, ask for help. You might feel that exercising or getting any sort of movement in is extremely taxing for your mind and body. In cases like this, you might consider seeking professional medical treatment to help you get on your feet.^{[11]
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- A psychiatrist, doctor, or personal trainer could also work with you to find an exercise routine that works for you and your depression.

How Can You Get Motivated When You're Depressed?

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How can I motivate myself to workout before work?

Katie Dunlop
Certified Personal Trainer & Sports Nutritionist
Katie Dunlop is a Certified Personal Trainer, Sports Nutritionist, and the Founder of Love Sweat Fitness. She specializes in helping others with nutrition, fitness, and lifestyle choices. Katie has also developed LSF Nutrition, a nutrition supplement line, and a mobile workout application, Love Sweat Fitness The App. With her platform and tools, she has helped over one million women and has been featured in publications such as Women’s Health, Shape, and Health.

Katie Dunlop

Certified Personal Trainer & Sports Nutritionist

Expert Answer

Start your day just by getting your body moving! If you make it a giant thing where you try to force yourself to get a big lifting session in or something like that, it's easy to get overwhelmed. Try going on a 10 minute walk, or doing a few minutes of calisthenics. It will make the biggest difference to your day. Once you're used to doing that, you can work your way up to something more intense.

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