With the exception of exercise addicts, nobody gets up in the morning and thinks, "Man, I can't wait to hit the gym." Depressives even less so than the average person. Which is why movement, any kind of movement, is pretty vital when it comes to handling depression. Well, at least for me, and for a significant number of the other persons who suffer from depression I know.
Personally, I have three days to not do any kind of movement before I turn into a raging nutball. Hormonal imbalance has nothing on three days of absolutely no working out for me.
That said, I'm too impatient and fidgety personality-wise to always do the same kind of workout. In general, I think a lot of people need variety in their workout schedule. If you're someone with depression, and you live in a cold place, if you can afford it, joining a gym with a wide variety of options is probably the best investment you can make in your mental health, aside from a therapist and possibly medication.
My personal workout schedule goes something like this:
Monday: Usually swimming. Aside from being a lot more gentle on a body that's seen its fair share of damage, swimming forces my mind to count. Counting helps my brain slow down. Swimming is generally a good alternative to meditation for people like me, who aren't great at consciously working to shut our brains down. As such, swimming has a number of benefits: it's strengthening, it builds breath capacity, it's meditative, and it's exhausting, and almost always guarantees a good night's sleep for me.
Tuesday: This usually becomes my abs-day. Having some workout equipment at home, even if it's just a jump rope, or an exercise ball, is, in general, a good plan. I keep both of those things, as well as an ab roller, and a hula hoop. The hula hoop is great, because it works my abs while I zone out to an episode of Agents of Shield, or something like that, most weeks. It allows my brain some free time, while my body works off some of the worst of my tension.
Wednesday: I usually go walk with my sister in the winter. In the warm months, my walks are outside, and I much prefer that, but since I can't walk outside for a significant portion of the year here, having my sister available to go pass the time on the treadmill is super helpful. In general, if you can find a gym-buddy, it will help you to get to the gym, not only as a way to hang out, but because you're not the only person who knows you're supposed to go. Sometimes peer pressure is a great thing.
Thursday: Again, in the warm months, this is usually my bike ride day. The bike KILLS me, but it's also pretty sweet, having that wind in my face, and it's a great all-over workout. In the cold months, this might be another gym day. About a year ago, when I was in taekwondo full time, Thursday was a tkd day. If something programmatic like that appeals to you, that's another great option, because a) you're paying for it, and want to get the service, and b) people expect you to show up. Also, forms are very meditative, it's a great way to slow down your brain.
Friday: In the evenings, I go swing dancing. Dance lessons/social dances provide fantastic cardio and when you're following, there's the plus of just letting go, of going where your lead takes you, which is meditative in its own way, as is following the beat of the music. If you have a dance studio near you, the money to take a class, and any interest, I highly recommend this. Not only is it good for you on several levels, it gets you out among people, which is another helpful aspect of it.
Saturday: In the warm months I do long walks or bike rides early in the morning with Team & Training, which is an outfit that trains for endurance events. I try to do one endurance event per year, at least. Long-term goals, and just a little bit of that peer pressure I mentioned, help me to get through the every-day types of trainings, it might or not for you. But any of the above options are good ones for Saturdays.
Sunday is my rest day. You SHOULD have a rest day. Two isn't the worst idea, either. Your body needs the down time. It's just that it really, really needs the activity as well. Trust me, at first it might suck, but sooner or later you will start to realize that the irritability that comes along with depression is worse when you haven't done something in a while. And it can be as little as jump roping for ten minutes, taking your dog for a walk around the block, or doing some yoga stretches. Everyone's needs are different.
Our bodies, though, especially the bodies of depressed persons, need that activity. And for the most part, our minds are perfectly willing to enact revenge when it's not engaged in. Do your best to get up, and disallow at least that much of your mind's trickery. Or, if it's a friend or family member struggling, be that friend who goes to the gym with her, comes over to do a workout, takes a walk, takes a dance class with her, whatever gets your loved one moving, be the person to make sure that happens.
No comments:
Post a Comment