Exercise is hard. In fact, not exercising may be one of the all-time hardest habits to break, surpassing even smoking. Studies confirm what we already know: despite all the cheerleading health advice out there, Americans simply aren’t getting enough exercise. And for people who suffer from mental illness, particularly depression and the depressive episodes of bi-polar disorder, there are additional obstacles thrown in the way. Lack of motivation, for one. When your mood is low and it’s hard to get out of bed even to accomplish simple everyday tasks, “I just don’t feel like it” takes on a whole new meaning. Secondly, low mood tends to contribute to over-eating, which compounds sluggishness and accelerates weight gain. Finally, as if that weren’t enough, many common medications that are used to treat mental and emotional disorders actually cause weight gain – it can feel as though no matter what you do, your weight keeps climbing.
So what’s a person to do? Take solace in the fact that you’re definitely not alone. Try to read stories about other men and women who have faced seemingly impossible odds, overcome their mental and physical disabilities, and reached their fitness goals. And then cut yourself a break. Clearly you’ve got a lot on your plate, and guilt over not exercising is a luxury you can’t afford. Every little bit counts, so use all your willpower and just walk out the door. Right now. Point yourself away from home, walk for 7-8 minutes, and then turn around and come back. There’s your exercise.
Some people find that having a pedometer to count their steps is an easy way to set goals and measure progress. But if that’s too advanced, forget about goals, motivation and progress. Measure your mood instead of your weight. If you want, don’t even think of it as exercise – walking can simply be something you do to get ready, like washing your hair and brushing your teeth. Or fit it into your daily routine by parking farther away from the store or office. And keep it quiet — by announcing to everyone (and yourself) that you’re starting a big exercise program, you’re setting yourself up for failure and guilt on those days when you just don’t feel like it. Remember – this is your life, and you’re doing the best you can.
If you find that walking does work its way into your weekly schedule, then after a while you may want to take it up to the next level. Involve a friend, so that you can catch up on gossip and exercise at the same time. To encourage healthy eating habits, rid your house of as much junk food as you can. Find something to occupy your hands – knitting, scrap booking, crafts, etc. – for when you’re sitting in front of the TV. And buy fresh vegetables for snacking. A few simple steps in conjunction with a more active lifestyle, will contribute to your long-term physical and mental well-being.