|
> So it's not as simple as "correlation does not equal causation," but there can be BOTH correlation and causation at work when you exercise and feel better. Basically it's a feedback loop, one that you have to build up gradually. Got even a slight raise in mood and somehow feeling like you maybe could work out a little bit? Just do 2 push-ups, or 5 abs, or run 20 meters, or whatever! Congratulations, you worked out, so allow yourself to feel good about having done it (vs not doing it) instead of focusing on "this is ridiculous, I could/should have done more". Grow up from there, bit by bit. Building some form of regularity is more important than any form of intensity, because gradually this erodes the mental barrier between "I think about doing it" and "doing it". Don't even put up a schedule because that's already mental friction, just try to think of some moment that feels more appropriate, more natural, some kind of "trigger" that becomes a habit and makes you "flow into" working out (maybe coming home right after work? maybe first thing in the morning?). Don't bash yourself either if you skip sometimes, just keep up the pace on the long run. A useful trick is to pick activities and set things up so that there is basically zero friction between "I somehow feel like doing X" and actually doing it. You always have 15s to spare doing planks. You most probably have a sofa under which you can easily pop your feet for a couple abs. You don't even have to dress up for working out. I did that (zero-friction workout from home), and the next step was to go running because that meant I just had to pick shoes and a short and just go around the block (or merely to the next intersection and back) whenever I felt like it, because even the local gym is friction for the most ridiculous reasons (opening hours, cost, going there and then working out...) and your mind will use whatever excuse it can find to cop out on it. Here are some "zero-friction" beginner workouts[0][1][2][3], from which you can pick just one exercise (so that's 30/45s), or do one full round (5-10min), or, when the time comes, do multiple rounds of them. Don't fret at some exercises! e.g burpees may look intimidating: just try to do them, go super slowly if need be, maybe do just one or two at first, take your time, just don't stop. You'll get better with time. [0]: 5min cardio+abs https://www.youtube.com/watch?v=E8SLO3JgUbQ [1]: 10min HIIT https://www.youtube.com/watch?v=GWOTOJZuxGE [2]: 7min cardio https://www.youtube.com/watch?v=nOQpD8aDJeI [3]: 6min HIIT https://www.youtube.com/watch?v=iqBAR0rfjiI |