It’s widely known that exercise is an excellent cure for depression and anxiety. The tough part for most of us is getting started—no one feels like exercising when they are depressed. Here are some ideas to help you overcome the depression hump:

Do something fun. Think of “doing something active” instead of “exercise.” If you hate the gym, don’t go. Play basketball instead. Hate running? Try playing frisbee. If you can find something you enjoy doing, it won’t feel as much like exercise, but you will receive the health benefits just the same.

Do something with someone else. Hire a personal trainer. Make a commitment to meet a friend at the gym. Join a class. If you make a commit yourself to exercise with someone else, you are more likely to keep that commitment – which can help you overcome those feelings of not wanting to go.

Give yourself a free trial. When you sign up for a new gym membership or yoga class, commit to attending the first 6 classes (or 3 days per week for the first two weeks of a gym membership). Commit to attending even if you are too tired to actually exercise. All you have to do is show up. Once you have walked into the gym or class, you have completed your obligation to yourself and you are then free to leave if you would like.

Find a nice view. Try going for a run in a nearby park. Find a gym with lots of windows. Change up your scenery and keep things fresh.

Reward yourself. Connect your new exercise habit to something else you already enjoy, like watching television or eating dessert. You can take these small treats and turn them into rewards by committing to do them only after you have finished your exercise for the day.

Make a plan. Don’t just go to the gym and “lift.” Don’t just go running. Make a plan and stick to it. Add these items to your task list or calendar. Planning activates our prefrontal cortex, and crossing those items off our to do list gives us an extra hit of dopamine. In addition, having a plan can take the guess work out of those groggy mornings when we don’t feel like exercising in the first place.

Make it simple. Start with one push-up after you wake up. If you feel better and want to do more, go for it. But one push-up is better than zero.

Eric McClerren, LAPC