With shorter and colder days upon us, it’s tempting to skip your workout and stay indoors – but getting out and exercising is still important in winter. Moving your body helps release endorphins. The benefits are especially noticeable for those with Seasonal Affective Disorder (SAD), where exercise can help alleviate symptoms.
If you’re struggling with seasonal affective SAD, you’re not alone. This type of depression affects millions of people each year. It can be incredibly challenging during fall and winter’s long, dark days. While many different treatment options are available for SAD, exercise can be an effective and natural way to help manage your symptoms. Here’s how exercise can help and some tips for incorporating it into your treatment plan.
What is Seasonal Affective Disorder?
SAD is a type of depression that occurs at the same time each year, usually in the fall or winter months. Experts think genetic, environmental, and social factors might cause it. People with SAD may experience a range of symptoms. These include low energy, difficulty concentrating, changes in appetite or sleep patterns, feelings of sadness or hopelessness, and a lack of interest in activities they usually enjoy.
Can Exercise Help Treat SAD?
Exercise can be an effective treatment for SAD, as it can improve mood and reduce symptoms of depression. Exercise can also help increase energy levels and improve sleep, which can help people with SAD.
There is no one-size-fits-all approach to exercise for SAD, and the type and amount of exercise most helpful may vary from person to person. Some people find that regular aerobic exercise, such as running or cycling, helps reduce their symptoms. Others may find relief from participating in activities that involve social interaction, such as group exercise classes or team sports.
Suppose you’re interested in using exercise to help manage SAD. In that case, it’s essential to speak with a healthcare provider or a mental health professional for guidance on what type of exercise may be most appropriate for you and how to incorporate it into your treatment plan.
How exercise can help with SAD
Exercise can have many benefits for people with depression, including SAD. Regular physical activity can help improve mood, reduce sadness and hopelessness, and increase energy levels. Exercise can also help to improve sleep, which is often disrupted in people with SAD. In addition, exercise can provide a sense of accomplishment and boost self-esteem, which can be particularly helpful for people experiencing low mood.
Types of exercise for SAD
Consult with a healthcare provider or mental health professional. Speaking with a professional before starting any new exercise program is essential, especially if you have a history of depression or other medical conditions. They can help you determine the best type of exercise for you and how to incorporate it into your treatment plan.
Start slowly. If you need to get used to exercising regularly, it’s essential to start slowly and gradually increasing your activity level. Overdoing it can be counterproductive, so listening to your body and taking breaks as needed is necessary.
Find activities you enjoy. It’s much easier to stick with an exercise routine if you like the activities you’re doing. Experiment with different types of exercise until you find something you like, and don’t be afraid to try new things.
Make it a routine. Regular exercise is most effective for SAD, so make it a part of your daily or weekly routine. Consider setting aside specific times for exercise and schedule it the same as any other important appointment.
Keep it up. Exercise can take time to show results, so keep going even if you don’t see improvement immediately. Stick with it, and be patient. With time and consistency, you’ll likely notice a difference in your mood and overall well-being.
Overcome SAD with These Expert-Recommended Exercise Strategies
Here are some tips from MedStar Health Sports Medicine Physician Kori Hudson on how to exercise safely outdoors this winter:
Do an Indoor Warm-up
Before enjoying the great outdoors, do a warm-up for at least 15 minutes. This exercise will warm your muscles, raise your body temperature and get a little sweat going. Make sure you stretch after your workout until your heart rate drops to its resting rate.
Keep Your Extremities Warm
It’s important to keep your head, ears, hands, and feet well covered when you exercise outdoors. A thick beanie or headband is easy to take off if you get hot, and paired with gloves and thick socks; you’ll stay cozy in the cold. Remember suitable footwear for slippery sidewalks.
Layer Up
Layer your clothing if you plan to go on an outdoor run or walk. Start with a base layer that keeps you warm and wicks away sweat, then add layers depending on the temperature outside.
Start Slow
When it is extra cold outside, stick to a 30-to-60-minute workout depending on your fitness level, and increase your workout time gradually. This approach helps ensure that your heart and body have time to adapt to the cold weather while you exercise.
Drink Up
Although you may not sweat as much in the cold air, staying hydrated is key to a good workout. Make sure to drink lots of fluids before and after your workout, as dehydration may be difficult to spot during the cold weather and could negatively affect your cardiovascular system.
Exercise can be an effective and natural way to help manage the symptoms of SAD. Whether you prefer solo activities like running or group activities like yoga, there are plenty of options. Exercise can be a valuable part of your SAD treatment plan with a bit of planning and consistency.
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