Exercise and Mental Health: How to Start When Motivation Is Low

Some days, getting ready to exercise feels harder than the workout itself. When your energy is low or your mind is busy, an ambitious training plan can become another task you feel you are falling behind on.

With World Mental Health Day on 10 October, this is a useful moment to consider a more manageable approach to exercise and mental health: choose a starting point that fits your life, and make room for support.

You do not need to arrive at the gym feeling confident or motivated. You can begin by deciding what would make the first visit easier.

Can exercise help mental health?

Regular physical activity can support mood, sleep and stress management. It can also create opportunities for social connection. However, a difficult day and a clinical mental health condition are not interchangeable, and a workout does not guarantee an immediate change in how you feel.。

Think of movement as one possible part of your support system. If symptoms are affecting daily life, seek advice from a GP or mental health professional rather than waiting to become more active first.

What does the research show?

A 2024 systematic review and network meta-analysis included 218 studies and 14,170 participants meeting clinical cut-offs for major depression. Selected results compared with active controls, such as usual care, are shown below.

Negative values favour exercise. These are standardised symptom differences, not percentages of improvement. Programme lengths and methods varied; this is not one trial with a shared training schedule. The rows are selected examples, not a ranking of every exercise option.

Only one included study met the review’s low-risk-of-bias criteria, and confidence in the findings was low or very low. The results do not predict an individual response or establish the best activity for everyone.

Start with a smaller decision

Instead of asking, “Can I commit to a completely new routine?”, ask, “What could make movement easier today?” Beyond Blue recommends beginning gradually and choosing activities that feel manageable and enjoyable.

Here are three practical planning examples—not a clinical exercise prescription:

- Decide where before deciding how hard.

Choose somewhere familiar: a nearby walking route, a space at home or a gym you can easily reach.

- Prepare one thing.

Put your shoes by the door, pack your water bottle or write down a question for your first visit.

- Leave yourself a flexible option.

If the original plan no longer fits the day, choose a shorter or simpler activity rather than treating the day as a failure.

The point is to reduce the number of decisions between you and getting started. You can reassess the plan after trying it.

Make your first gym visit more approachable

An unfamiliar gym can raise very practical questions: where do I put my belongings, which equipment should I use, and who can I ask for help?

Write those questions down before you go. You might ask:

- When is a quieter time to visit?

- Can someone explain the equipment I am interested in?

- What beginner options are available at this location?

- Who should I speak to if I need exercise adapted to a health condition?

These are questions to ask the venue, not promises about a particular service. Your first visit can focus on gathering information and becoming familiar with the space. There is no need to copy someone else’s session.

If you are looking for a gym in Hurstville or Liverpool, explore [Wellness Department’s locations](https://www.wellnessdepartment.com.au/gyms) and enquire about getting started. Tell the team what you would like help understanding, and bring any relevant exercise advice from your healthcare professional.

Choose company—or space—when it helps

Healthdirect suggests starting in a comfortable setting and considering a friend or group if that makes participation easier. Exercise can also happen at home or outdoors.

For example, you could arrange a walk with someone you already know, or ask a friend to accompany you on an initial gym visit. If you prefer a quieter experience, make that preference part of your plan. There is no requirement to turn every session into a social event.

Afterwards, consider one simple question: What would make the next attempt easier? Your answer might concern timing, travel, the activity itself or the support you need. Use that information to adjust the next step.

Keep professional support in the picture

If low mood, anxiety or loss of motivation is persistent or interfering with your life, speak with your GP. Beyond Blue also identifies GPs and appropriately qualified exercise professionals as sources of help when planning activity.

Do not stop prescribed treatment because you have started exercising. If you need crisis support in Australia, Lifeline is available on 13 11 14. If life is in danger, call 000.

Frequently Asked Questions

Do I need a gym membership to get started?

No. Walking, home-based activity and community options are also possible. Choose a setting you can access comfortably; a gym is one option.

What if I do not feel better after a workout?

One session is not a test of your recovery or effort. Avoid judging your mental health by a single workout, and seek professional advice if symptoms persist or worsen.

How should I choose between activities?

Consider enjoyment, accessibility, your current ability and any clinical advice. A research table cannot make that decision for you.

Evidence Summary

- Research: the BMJ review supports a role for exercise in depression care, with substantial uncertainty in the evidence.

- Practical guidance: Healthdirect and Beyond Blue support gradual, accessible activity and appropriate professional help.

- Planning examples: the preparation and gym-visit suggestions above are editorial ideas, not a tested treatment programme.

- Timely context: World Mental Health Day provides the October connection; it does not make the 2024 study new research.

Scientific Sources & References

1. World Health Organization — World Mental Health Day (https://www.who.int/campaigns/world-mental-health-day). Confirms the 10 October awareness date.

2. Noetel M et al. — Effect of exercise for depression. The BMJ, 2024;384:e075847 (https://doi.org/10.1136/bmj-2023-075847). Source of the research data and evidence limitations.

3. Healthdirect — Exercise and mental health (https://www.healthdirect.gov.au/exercise-and-mental-health). Australian guidance on benefits, barriers and getting started.

4. Beyond Blue — Keeping active (https://www.beyondblue.org.au/mental-health/wellbeing/keeping-active). Guidance on manageable activity and professional support.

5. Lifeline — Crisis support (https://www.lifeline.org.au/131114). Australian crisis contact information.

Health Disclaimer

This article provides general information, not a diagnosis or individual treatment plan. Ask an appropriately qualified healthcare professional about your symptoms and exercise suitability. Exercise should not delay necessary care or replace prescribed treatment without clinical advice.