Overview: Exercise can help improve mood and overall symptoms in people suffering from seasonal affective disorder (SAD).
sauce: Baylor College of Medicine
As the days get shorter and it starts to get dark, people can be affected by Seasonal Affective Disorder (SAD). The mood swings associated with changes in light may be related to lower levels of neurotransmitters such as serotonin and dopamine in the body.
If you’re affected by SAD, it’s important to stick to your exercise routine because exercise can boost your mood.
“In seasonal affective disorder, continued exercise or sometimes increased exercise is desirable,” said James McDevitt, Ph.D., professor of physical medicine and rehabilitation and executive vice president and clinical director at Baylor. says.
“Relatively sustained aerobic exercise can have a positive effect on your mood, but you don’t have to just run or do cardio. Doing things like yoga, tai chi, and meditation can help with symptoms of depression.” increase.”
exercising outdoors
If you enjoy running or other workouts outdoors, you can safely do so before sunrise or after sunset if you can see yourself. McDeavitt recommends wearing reflective clothing and flashing lights that can be clipped to clothing or shoes. He also suggests leaving your earbuds at home and listening to your surroundings.
“There’s a balance. Find a place that’s isolated enough to be sheltered from traffic while making sure there are enough people around you to feel safe. Also, personal protection. You can also carry equipment with you,” he said.
Find a predictable running surface, such as a track or well-paved road, to avoid injury while riding in low light.
indoor exercise
Incorporate resistance training into your at-home exercise routine with dumbbells and resistance bands. Most resistance exercises can be replicated with just elastic resistance bands.
Other bodyweight exercises that you can easily do at home include push-ups, planks, and squats. If you have the resources, you can purchase home cardio equipment such as stationary bikes and treadmills.
“There’s value in maintaining a seasonal routine. If you have to run outdoors regularly in the spring and move indoors in the winter, don’t blow your workout out,” says McDeavitt. says Mr.
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He also recommends including an element of mindfulness in your workouts, such as joining a stretching program several times a week or doing yoga or tai chi.
“Being able to do it indoors not only provides physical benefits, but mental benefits as well,” he said.
It takes about three months of constant activity to develop a habit. Stopping an activity can erase a habit faster than it builds it. Blocking out time each day is important to maintain your exercise routine.
“While SAD, depression, or other conditions lower serotonin and dopamine levels, there are benefits to boosting neurotransmitter levels through exercise,” says McDeavitt.
If you experience symptoms of depression, seasonal or not, talk to your doctor for help. Dialing 988 across the United States leads to suicide and crisis hotlines that provide confidential support to those in distress.
About this Seasonal Affective Disorder and Exercise Research News
author: Homa Shalch
sauce: Baylor College of Medicine
contact: Homa Schalch – Baylor College of Medicine
image: image is public domain
