MINTO – As the days become shorter and temperatures drop, many people experience a dip in both mood and energy levels.
The shift to winter can bring feelings of exhaustion, low motivation, and even symptoms of seasonal affective disorder (SAD), a type of depression that occurs during the darker months of the year.
While it’s tempting to hibernate indoors, one of the best ways to combat seasonal mental health challenges is regular exercise.
Exercise has a positive, well-studied impact on mental health. From boosting mood to reducing anxiety, exercise can be used as a powerful tool that can contribute to maintaining a healthy mental well-being as we head into the colder months.
How exercise may help mental health during winter
When the body moves, so does the mind. Physical activity triggers the release of endorphins, the brain’s natural mood boosters. These chemicals act as stress relievers, which contribute to improving overall mental clarity and creating a sense of well-being.
For many people, the winter months bring added stress due to holiday pressures, limited sunlight, or simply the challenge of staying active. Regular exercise can help offset these stressors by creating a sense of accomplishment.
Cardiovascular exercise, such as jogging, swimming, or even brisk walking, is especially effective at combating symptoms of depression and anxiety. It has been well proven that moderate physical activity can significantly improve both mood and cognitive performance. Incorporating regular cardio exercise into your routine during the winter months may reduce the feelings of sluggishness that come with colder weather and offer a burst of energy when it’s needed most.
Additionally, resistance training such as bodyweight routines or resistance band training can offer both physical and emotional benefits. Multiple studies have found that resistance exercise significantly reduces symptoms of anxiety for healthy individuals, and individuals with a previously diagnosed mental illness. Engaging in frequent resistance training helps build strength and endurance, which can boost self-esteem and provide a sense of control over your body and your mind. For individuals who find themselves stuck indoors or with limited access to outdoor activities, home-based resistance exercises are a great way to stay both physically and mentally fit.
Preventing winter burnout with movement
In addition to improving mood and reducing anxiety, exercise can also act as a preventive measure.
Physical activity helps regulate sleep patterns, which can become disrupted during the winter due to reduced daylight and altered daily schedules. Proper sleep hygiene is essential for maintaining good mental health, and exercise is a proven way to ensure better quality sleep.
Moreover, staying active can help reduce the risk of seasonal weight gain, which can be a source of stress and negative self-image for many.
Maintaining a regular exercise regimen during the winter months helps to keep both the body and mind in balance, preventing the sluggishness and burnout that can accompany the colder season.
A Special Note for November: Men’s Mental Health
While mental health is crucial for everyone, it’s worth highlighting that November is Men’s Mental Health Awareness Month. During this time, there is a special focus on the unique mental health challenges faced by men, including societal pressures that may make it difficult for them to seek help.
Exercise offers a particularly effective tool for men to maintain and improve mental health. Whether it’s through cardiovascular workouts or resistance training, men can find both physical and emotional strength through exercise.
To further support your physical activity and mental well-being, a kinesiologist may be a valuable resource for you. Kinesiologists are trained to assess your range of motion, identify areas of stiffness or weakness, and design customized exercise routines to improve strength, endurance, and balance. By addressing these physical factors, kinesiologists can assist in enhancing not only your overall function but also your mental health. Strengthening your body with the guidance of a kinesiologist can give you the confidence and resilience needed to better manage stress and mental health challenges.
Brendan Perozzo is a registered kinesiologist at the Minto-Mapleton Family Health (MMFHT) Team.
For more information about any of the free services offered by the MMFHT, visit mmfht.ca or call the Drayton/Palmerston office at 519-638-2110, the Harriston office at 866-260-9672 or the Clifford office at 519-327-4777.
Follow the MMFHT on Facebook for healthy living tips and information on upcoming programs and events in the area.