Where are the supposed endorphins???

but I still hate the world at the end of day. Was really hoping this exercise thing would help with my depression too but there I am at a loss.

Hand to God, it's like we're living the same life.

Sometimes you can over do it. When I took up doing cardio again I was doing 4 miles a day and I just felt tired. Then I remember reading many years ago books by the fit or fat guy Covert Bailey. Over doing it can break things down too much. The idea is to work the body and bring the heart rate up long enough to help the body develop those fat burning enzymes. I changed my workout to 20 minutes of Ramping and then worked up to 30 minutes. Ramping means on a scale of 1 -10, 1 being sitting little or no effort, 10 being as hard as you can move, you start at about a 5 for lets say 2 minutes then increase to a 9 one minute at a time then drop back to a 6 and do it again until you been doing it for 20 to 30 minutes. (I increase every 1 minute) The workout is great I sweat my butt off, I don't feel drained or exhausted but I feel worked. I do my cardio first thing in the morning because it works better for me and since I started doing my workout this way I feel great the rest of the day. When I was doing the 4 miles I was drained. Don't get me wrong I do a long pushing walk once every 2 to 3 weeks to shock my system a little and keep it guessing. And walking can bring those endorphins up but not if you feel exhausted.

I don't know your current health condition, but a five mile fast walk is what I do when I want to grab a drink at a nearby restaurant. I don't really think of it as exercise, but it's the getting outdoors part that makes me feel refreshed. Are you walking outside or on a treadmill? There's no way I'd enjoy that same five mile walk on a treadmill....

If you're able to, I would find a more challenging workout. Lifting is the best for me and my workout varies each day, which keeps it interesting and challenging. I also enjoy seeing how much more I can lift now versus last month, or the month before. While I enjoy running, I find lifting better than running, but everyone is different. I never really got the "runner's high" myself, and it's not because I didn't run fast or far enough. I would add that you should be doing something that you enjoy and get a sense of accomplishment from.

Why not take up something fun, like tennis, or kayaking, or even salsa dancing? All of them are great workouts and if you don't get endorphins from those, well, I don't know what to tell you!

Edit: Sorry I just now see you added that you've had knee and back surgery. I can empathize -- I was a runner in college and sustained a really bad injury that left me unable to walk for a very long time. It was extremely depressing, and exercise did not make me happy, as it was a reminder of all the things I still couldn't do again. The best thing for it is a positive attitude and know in your heart that you are strong and will recover and be able to do things that your doctors probably said you couldn't. My ER doctor told me I might never walk again... since then I have run marathons and climbed mountains. Don't let it get you down... keep persevering.

Walking will not give you an "exercise high."

Almost dying from a workout might. Pushing yourself. Not giving up. You know. That kind of stuff.

I assure you, every step I take falls in that category. Ive had knee surgery, back surgery and have been using a cane for a few years. When I started I was lucky to do a 1/2 mile at 2.5 mph. Now I am doing 5 at 4.0 with a slight incline. Yes, I still hold on to the treadmill, but only to steady myself. Running is simply not an option yet as I still need my cane to steady myself off the treadmill. I was young and invincible once, and that was my downfall. An accident that broke over half the bones in my body and that has come back to haunt me over the years. Had I chosen to give up anywhere along life's journey (which includes daily therapy as well as in the gym), I would not be here.

How about the elliptical, spinning, swimming or rowing?

Walking will not give you an "exercise high."

Almost dying from a workout might. Pushing yourself. Not giving up. You know. That kind of stuff.

I assure you, every step I take falls in that category. Ive had knee surgery, back surgery and have been using a cane for a few years. When I started I was lucky to do a 1/2 mile at 2.5 mph. Now I am doing 5 at 4.0 with a slight incline. Yes, I still hold on to the treadmill, but only to steady myself. Running is simply not an option yet as I still need my cane to steady myself off the treadmill. I was young and invincible once, and that was my downfall. An accident that broke over half the bones in my body and that has come back to haunt me over the years. Had I chosen to give up anywhere along life's journey (which includes daily therapy as well as in the gym), I would not be here.

How about the elliptical, spinning, swimming or rowing?

Before you do ellipticals, spinning, or rowing, make sure you aren't going to exacerbate your knee/back injury. While these are all low impact, they do put a strain on your knees and rowing engages the muscles in your back. Swimming is an excellent way to build muscle back safely (and it burns a ton of calories).

I think you should try a different kind of exercise. Maybe some weight lifting. And also it takes some time, the more you do it the better it feels. I have bipolar so I know where you are coming from.

You could always move the treadmill outdoors! You might get funny looks from the neighbors, but that would be a change of scenery!

In all seriousness, never ever believe that you won't be able to do something again -- whether it's kayaking, golf, tennis, etc. It's not if, it's when. It's not can't, it's how. Statistics are based on average people... don't be average!

I don't think walking can get your heart rate up to 170. I used to be able to get there thru heavy cardio, but now with cardio I can get to 140 150 range, and no higher. Have you exercised before, or are you just beginning? Endurance doesn't come overnight, which is the requirement for endorphin release.

You're referring to a runners high, that can be attained thru other types of workouts, cardio, jogging, mountain bike riding, etc. Now this type of workout is not a casual walk in the park. It's the I am having a hard time breathing, sweaty workout that lasts more than a couple of minutes, I usually hit it after 20-25 minutes of heavy cardio.

To describe it to you, it's that second wind you get that sends you flying over the next hill, making you feel like you can go on forever. You're in the zone at that point.

If you just started exercising you're not there yet. You describe more of a struggle than enjoying it. Once you get past that, and begin to feel comfortable with being uncomfortable, you will find that second wind, and yes it can be a natural cure for depression.

As they say-"you're only one workout away from a good mood." That's very true.

I have an issue with my brain and dopamine, personally, that I take meds for.

To my understanding the "runner's high" is mostly dopamine based, which explains why I've never gotten it. *shrug*

Well the high varies quite a bit from day to day and lots of other things can interfere with it. It's sort of like taking aspirin for pain. It may have a dramatic effect (pain completely goes away) or practically none, depending on the pain, what is causing it, body chemistry, etc. If you are suffering from clinical depression, exercise will definitely help (it is probably helping more than you know) but it's unlikely to make the depression go completely away. I can tell you that there are days I run, that it makes me feel so absolutely wonderful that even after running for miles, I am not tired, only euphoric, yes I CAN feel those endorphins flooding my bloodstream. Other days, it's just a run. Ho-hum. Same with my Taekwondo practice and pretty much every other exercise I do. Our bodies, health and emotions are very complex. Relax and feel....you are probably getting more benefit than you realize.

That's the problem, you're out of shape. You probably haven't exercised much in your life and are expecting too much to soon. Being overweight you probably tire easily, and are winded. Endurance takes time to build, it's not something we are born with, you have to work heart and lungs, to get endurance in whatever cardio you're doing.

And if you are working heart and lungs, one day you will experience attainment of a second wind, just when you thought you could do no more, where your heart rate drops a little, you're breathing goes into a shallower tone, (not breathing as hard) you suddenly feel great and want to go another couple of miles, and or continue with whatever cardio exercise you're doing. That's the high from cardio. Its a wonderful feeling, and it's also highly addictive.