Take a walk around Canary Wharf on the eastern end of London and you’ll be astonished at how the modern fitness scene has evolved in this urban area near the Isle of Dogs. Here Londoners can take advantage of outdoor swimming pools, climb rock walls, or workout under the watchful eye of skilled personal trainers in one of the many world-class facilities that have sprung up amidst ethereal waterways and green spaces.
It’s an attractive solution for any Londoner interested in a more holistic workout.
One thing you’ll notice is that very few of the health-minded Brits taking advantage of the Wharf’s expansive array of fitness options can be heard complaining of depression or of being in a bad mood.
Think about that. I mean, how often do we run into someone who’s leaving the gym feeling depressed? It’s a pretty rare thing.
Frankly, there’s a reason for that.
As society continues to make mental wellness a priority, more personal trainers are helping clients that are interested in nothing more than an exercise routine that can help them feel less depressed. That’s to say, any form of exercise from jogging to weightlifting can dramatically counteract the common symptoms of depression and anxiety.
In fact, recent studies show that exercise can be even more effective in combating the effects of depression than many popular drugs.
What makes exercise so effective in combating the effects of depression?
There is plenty of research showing that physical activities can do much to improve our mood and ease the effects of depression, but why? The science behind what makes a simple 10-minute jog so effective in relieving the symptoms of depression can be downright fascinating when you take a closer look.
Underneath the surface, even the most moderate form of exercise initiates a release of certain “feel good” chemicals in our brains called endorphins. These endorphins play a vital role in enhancing our self-esteem and they also activate neurotransmitters like serotonin and dopamine which can boost our mood and give us an elevated sense of well-being.
This is especially true for higher-intensity exercises like running or cardio-kickboxing; activities that trigger the release of natural neurotransmitters produced by our pituitary gland that act as a natural painkiller and contribute much to that "runner's high" that joggers report after a good run.
Sounds great, right? There’s just one hurdle – one of the biggest drawbacks of depression is that it can really sap our levels of motivation for working out. Fortunately, there are a few marvelous ways to get over that hurdle.
How to Motivate Yourself to Exercise When Feeling Depressed
It can come in a variety of forms and in varying levels of intensity, but depression is often most keenly felt in the physical realm. People battling depression often experience a lack of energy, an uptick in body aches, and an enhanced perception of pain.
In other words, the physical symptoms of depression do little to motivate one to get up and start “pumping iron.”
Nonetheless, it’s a cycle that we can break! It may sound like an impossible hurdle to overcome, but personal trainers tell us that the trick is to start small. Set an easily achievable goal like 5 to 10 minutes of some form of exercise like walking every other day.
Even such a minute amount of physical activity will release those “feel good” hormones mentioned earlier that can immediately elevate our mood. One Canary Wharf personal trainer told us she had success working with one client who started with just 10 minutes of walking a day. That 10 minutes gradually evolved to 25 minutes of high-intensity yoga over time.
Whatever exercise we choose to start with, personal trainers tell us that the most important thing is to pick an exercise that we enjoy and will want to keep doing.
Remember, there is no one-time fix for depression. It’s a long-term battle, and small, consistent steps are the foundation of building a lasting fitness habit.
Here’s another tip: if you want to adopt a new workout routine, then your chances of success will be greater if you schedule your exercise activities for when you’re feeling your most energetic. Are you a morning person or more of the nocturnal type? The best time for you to work out often depends on what time of day you feel that you’ll have the most energy. Listen to your body and natural inclinations.
Top Exercises Recommended by Personal Trainers for Improving Mental Health and Combatting Depression
Research shows that just one hour of exercise per week can have a positive effect in fighting the effects of depression. If you need help becoming more physically active or just want a little help coming up with a workout routine that fits your lifestyle, there are plenty of options to consider online. All it takes is a bit of research.
Here are the top exercise activities recommended by personal trainers for those battling depression and anxiety:
Yoga - Yoga comes in a variety of forms, including chair yoga which can be a very effective exercise routine while at the office. But all forms of yoga reduce stress and anxiety. Personal trainers also recommend it for those dealing with insomnia.
Walking - Walking is a low-impact, gentle exercise that falls into the cardio category. And it’s an exercise that we can do almost anywhere.
Light Resistance Training - The truth is that resistance training using resistance bands or body weight exercises can also be very effective in relieving nervous tension and anxiety. It’s also something that can be done in the comfort of your own home during commercial breaks while streaming your favorite shows.
Finally, hiring a personal trainer can be an especially rewarding strategy, even if your fitness goal is as simple as managing anxiety and depression. The personal training industry has evolved significantly since the pandemic and has become an option for many working professionals – definitely worth a look!
Besides, if you’re unsure how to begin a new routine, there are myriad advantages to letting an experienced and certified personal trainer guide you down the right path to achieve success.