The role of exercise in combating seasonal affective disorder.
S A D
SAD
Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, typically emerging during the shorter, darker days of autumn and winter. Common symptoms include persistent low mood, fatigue, increased sleep, and changes in appetite, often with a craving for carbohydrates. These symptoms can significantly impact daily functioning and quality of life.
For comprehensive information and support on SAD, the UK’s National Health Service (NHS) offers valuable resources. You can learn more about the condition, its symptoms, and available treatments on their website.
If you or someone you know is struggling with SAD, it’s important to seek professional help. Consulting with a healthcare provider can lead to effective treatment options, such as light therapy, counseling, or medication.
How Shorter Days Affect Mental Health (SAD)
Seasonal Affective Disorder (SAD) is primarily triggered by reduced daylight exposure during autumn and winter. The lack of natural sunlight can lead to:
Disrupted Circadian Rhythm – Less sunlight affects the body’s internal clock, leading to fatigue, sluggishness, and low mood.
Lower Serotonin Levels – Sunlight helps regulate serotonin, a neurotransmitter that influences mood and well-being. Reduced exposure can contribute to feelings of depression.
Increased Melatonin Production – Darkness triggers melatonin, the sleep hormone. With longer nights, the body may produce too much, leading to excessive tiredness.
How Movement, Light Exposure, and Outdoor Walks Improve Mood
Physical Activity – Exercise releases endorphins, the body’s natural “feel-good” chemicals, which help combat stress and anxiety.
Sunlight & Vitamin D – Sunlight exposure helps regulate mood by boosting serotonin and providing essential vitamin D, which supports mental well-being.
Fresh Air & Nature – Walking outside, especially in green spaces, reduces stress and improves cognitive function. Even a short daily walk can make a big difference.
Mood-Boosting Activities
Morning Light Exposure – Open curtains, sit near a window, or use a light therapy lamp.
Brisk Walks – Aim for 20–30 minutes outdoors, even on cloudy days.
Social Activities – Engaging with friends or community activities can help counter feelings of isolation.
Creative Outlets – Art, music, or journaling can provide emotional release and mental stimulation.
Easy Indoor Workouts
Yoga & Stretching – Improves flexibility, reduces stress, and promotes relaxation.
Bodyweight Exercises – Squats, lunges, push-ups, and planks help maintain strength and energy levels.
Dance like nobody’s watching – Fun, high-energy movement to boost mood and heart rate.
Jump Rope or Stair Climbing – Great for quick cardio indoors.
10-Minute Mood-Boosting Indoor Workout
No equipment needed – just your body and a little space! This quick routine will get your blood flowing, boost endorphins, and fight off the winter blues.
Warm-Up (2 Minutes)
March in Place – 30 sec
Arm Circles – 30 sec (forward & backward)
Side-to-Side Step with Arm Swings – 1 min
Main Workout (6 Minutes) – Repeat 2 Rounds
1. Bodyweight Squats – 12 reps
– Stand with feet shoulder-width apart, lower into a squat, and push back up.
2. Knee-to-Elbow Marches – 30 sec
– Lift your knee to the opposite elbow while standing, engaging your core.
3. Push-Ups (or Wall Push-Ups) – 10 reps
– Modify by doing them on your knees or against a wall if needed.
4. Standing Side Leg Lifts – 10 reps per side
– Stand tall and lift one leg to the side, engaging your outer thighs.
5. Jumping Jacks (or Step Jacks) – 30 sec
– Low-impact option: step side to side instead of jumping.
Cool Down (2 Minutes)
Forward Fold Stretch – 30 sec
Shoulder Rolls & Neck Stretches – 30 sec
Deep Breathing – Inhale deeply through your nose, exhale through your mouth for 1 min
💡 Bonus Tip: Do this workout near a window for natural light exposure or add upbeat music for extra motivation! 🎶
ALSO
I did my first webinar this year, and it was around nourishment.
It was called Mind Over Munch and if you want to get instant FREE access to it. Please click here https://mindyourfitness-25438835.hubspotpagebuilder.eu/mind-over-munch-rewire-your-diet-reframe-your-mindset?fbclid=PAZXh0bgNhZW0CMTEAAaZebVO9IGnLdY2_YaLPZzFJdvr-m-S6kaDEbx0fH75WWuj7IeGYlSc3YZM_aem_UDo5qxyFw_JLsswUwrQEIA
If you need accountability and some support to achieve your goals, it would be highly recommended that you work with us!
Click here to get in touch!
Enjoy the rest of the day!
Keep safe and keep on smilingggg!
Love
Coach Thomas Fowler
