Table 5.

Seven Tips for Highly Effective Exercisers

Just do it. Choose an activity that you enjoy—and stick with it. Just because you “don’t feel like it” is not a reason not to exercise. Tell yourself that you’ll feel better afterwards. Don’t neglect your feet. Invest in a good pair of exercise sneakers. It’s an investment that you won’t regret! Timing is everything. Exercise at a time of day that is most convenient. Do not exercise on a full or empty stomach or just before you go to bed. People with depression often suffer from insomnia, and night time exercise can leave you feeling energized when you want to sleep. If possible, exercise during daylight hours to also benefit from sunlight. Watch out for barriers. Anticipate barriers to exercise, and develop strategies to make exercise as easy and simple as possible. Anticipate barriers—bad weather, work commitments, fatigue, and brainstorm potential solutions. Get a buddy. Some people who exercise with a partner enjoy it more and are more likely to stick with it. Also, the additional social support may have additional beneficial effects. Think positive. Praise your successes. View lapses in your exercise program as learning opportunities and don’t get discouraged if you miss a session. Enjoy the moment. Take a minute when you are finished with an exercise session to appreciate how you feel.