The winter months can often bring about a creeping feeling of depression, and you might find yourself struggling more due to the lack of sunlight, shorter days, and colder temperatures. If you are one of the 3 percent of Americans who suffer from seasonal affective disorder (SAD), or part of the 7 percent whose year-round depression symptoms worsen during the winter, you’re not alone. But before you go to your doctor to ask for a prescription for antidepressants, consider trying a more natural approach: regular exercise.
Exercise: A natural antidepressant
Researchers from Michigan State University and the University of Michigan surveyed 295 patients receiving treatment at a mental health clinic to find out if they wanted to be more physically active and if activity helped improve their mood and anxiety. A whopping 85 percent of the respondents said they wanted to exercise more, and over 80 percent believed that physical activity actually improved their mood and relieved anxiety.
These findings support the results of 25 other studies that concluded regular exercise is essential for overcoming and preventing depression. However, many of the surveyed individuals were not meeting the physical activity guidelines of at least 30 minutes of exercise, five days a week, for maintaining physical and mental health.
Overcoming barriers to getting active
One of the most significant barriers for individuals with depression is finding the motivation to start exercising. According to the survey we mentioned earlier, more than half of the participants pointed to their mood as the reason they struggled to get active. The physical manifestations of depression can also make it challenging to find the energy or motivation to exercise. Symptoms such as disturbed sleep, reduced energy levels, changes in appetite, and increased pain perception can all contribute to a lack of motivation.
To break this cycle, experts recommend starting small. Begin with just five minutes a day of an activity you enjoy, whether it be walking, cycling, swimming, playing tennis, or gardening. The key is to start moving. As you start to feel better, you can gradually increase your exercise time from five minutes to 10, and then to 20, and so on.
Making exercise a long-term treatment
Overcoming depression through regular exercise is a long-term treatment rather than a one-time solution. To keep those winter blues at bay, choose an activity you genuinely enjoy and are likely to continue doing. As you consistently engage in physical activity, you will find it easier to cope with the depression symptoms that tend to surface during the colder months.
Easing into an exercise routine doesn’t have to be daunting. By starting small and finding an activity you enjoy, you’re well on your way to breaking the cycle of depression and embracing the mental health benefits of an active lifestyle. The next time winter rolls around, you might even find yourself looking forward to bracing the cold and getting moving.
