Stay moving in winter for mental health

It’s hard to stay moving in winter. It’s cold, wet, and our moods are affected by the poor weather. We shift the duvet just a little bit, feel the slightest bit of cold, and think “No. Not today.” as we wrap ourselves back up and just lay there enjoying the snuggly and comforting warmth.

If we don’t want to fall into the winter-spring-weight-gain-panic-summer-body ordeal, and keep our minds focused and agile to handle every day stressors and potential winter blues, exercising throughout winter is key. You can do it at home, you can do it outside, take up an indoor sport, or join a gym. As long as you can keep moving, you’re one step ahead.

Usually, looking outside in the morning and seeing sunshine makes us feel more motivated to get up and go. Sunlight boosts the chemical in our brain that gives us energy and positivity. Winter on the other hand has adverse effects for most so it’s highly important to keep an eye on mental and behavioural changes during the winter months. Why? Because many of us become affected by Seasonal Affective Disorder. Drops in temperature and short grey days tend to alter our perspective., and for some the upcoming holidays can be incredibly triggering. Personally, I struggle a lot around Christmas.

Seasonal Affective Disorder can happen in any season, but it’s more common and symptoms can be more severe in the winter months. It is a form of depression characterised by a persistent low mood, a feeling of worthlessness and lethargy, weight gain due to cravings for carb heavy foods or foods high in salt and fat, and not finding pleasure in any of the activities you usually enjoy. We can withdraw socially, become physically inactive, struggle to concentrate, and experience symptoms of anxiety.

The Cycle 

“I’m depressed so I don’t exercise and I don’t exercise because I’m depressed”

If you can relate to this, gentle exercise and consuming more water, fruit, and vegetables, and consuming less sodium, sugar and fat; is sure to help you. This is a common cycle that many of us slide into, and it can be really difficult to push passed the barrier. You may even have anxiety around exercising in view of others. Taking that first step is really all you need to do. Going for a longer walk than usual, going for a brisk walk, purchasing an exercise DVD, gentle stretches before bed, investing in basic exercise accessories etc., can contribute massively to the motivation to take the second step.

My experience

Due to a bereavement around Christmas from childhood and other life events near the time, my mood will naturally try to decline anyway come the end of November. I did, for years, slow down during the winter and sink into the sadness but exercise has helped me stay clear minded and focused on everything I want to do, and without it I wouldn’t be able to continue my mission in putting out whatever I can to help even one person who might be struggling to help themselves.

From Spring to Autumn, I tend to visit the gym around three times a week, but during the winter months I stepped things up this year and have exercised at least four times a week, with one week visiting the gym up to six times. It’s important to not push yourself beyond your limit, and do what feels comfortable and keeps you at your best. I noticed that I tend to feel my best after a good sweat, so my regime consists of starting with cardio or cardio-strength to get into that fat burning zone, followed by some gentle resistance training. I go in the morning and it leaves me energised and clear-minded, encourages me to eat well throughout the day, it’s out of the way so I can crack on with other things, and I’m able to handle whatever comes my way healthily.

30 minutes of exercise per day or a slightly longer session a few days a week, can have huge effects on mental health. It can be used to boost self-confidence, increase cognitive agility, help manage stress and anxiety, reduce the risk of depression and help with the symptoms, put you into better sleeping pattern, and increase stamina and energy levels. This is all on top of the positive internal and external changes that will follow.

If you or someone you know feel persistently low, speak to your GP.

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