One Simple Mood-Boosting Trick

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Exercise. Working out. Physical activity. Getting active. No matter what you call it, physical motion or exercise is vital to a healthy life. It is also effective in relieving depression and giving you a happy buzz. The British Journal of Sports Medicine reported that walking thirty minutes each day alleviated symptoms of depression more quickly than many pharmaceutical antidepressants. A Duke University study found that those who exercised were four times more likely to remain depression-free six months after the start of treatment than those who took medication.

If you are like a vast amount of people in this country, you may have difficulty imagining exercise as part of your life. You may have visions of gigantic weightlifters or slender long-distance runners and conclude you were never meant to be an athlete. What we are talking about here is not athletic competition. Rather, it is starting from wherever you are and gradually adding more motion. There is the saying, “Slow and steady wins the race.” This is especially true for those who are just beginning to incorporate more physical activity into their day. Keep in mind the following principals:

Start slow. By starting slow, we give our bodies a chance to catch up to our mental decision to begin exercising. Your brain says yes, but it’s your body—muscles, joints, and tendons—that actually do the work. Starting slow allows your body and mind to develop cohesion and work together.

Pick your motion. For many people, their first choice for increased physical motion is walking—not speed walking or power walking, but simply getting out into the world and having a look around. As you look for ways you can improve your health, pick out activities that you can enjoy. Do whatever it takes to get you moving!

Maintain consistency. Consistency is not measured simply as an everyday event. Rather, you want to establish a new patter. If you lose momentum, cut yourself some slack, and start again when you are able—but be honest about when that is.

Find a friend. If you find it a challenge to motivate yourself to exercise, ask someone to join you. It should be someone you feel comfortable with and who is at the same level, or slightly ahead, of you physically. If you don’t feel like going out one day, perhaps you will find the motivation because of the other person.

Be prepared for aches. While it’s important to start slow, you don’t want to stay so slow that you’re not accomplishing anything physically. As you push yourself, however, you will be working muscles, joints, and tendons that haven’t been stretched in a while.

Once you get your body moving on a regular basis, check in to see how you are feeling both physically and mentally. After a few weeks of consistent physical activity, you will be amazed by the shifts in your attitude, energy levels, and overall happiness. Not to mention your body will thank you for it later—once the aches have worn off!

Gregory L. Jantz, PhD is the founder of The Center • A Place of HOPE and an internationally recognized best selling author of 28 books related to mental wellness and holistic recovery treatment.