Exercise into Spring
Autumn and winter can be difficult times for some, we are exposed to less daylight hours and the cold, wet weather can dampen our moods and draw us back inside to hide away until the weather improves. There is, however, one simple way that we can overcome these winter blues and allow us to feel good about ourselves and that’s EXERCISE.
Exercise and fresh air play a big part in keeping depression and mood swings at bay. According to a report by The Mental Health Foundation 2005* exercise may be just as effective at treating depression as antidepressant medicines and may also help prevent the development of depression in the first place. Here are a number of different reasons why exercise can help relieve and reduce the effects of the winter blues.
Boosting self-esteem
As you would expect many people exercise to get fit, lose weight and tone up problem areas. If we achieve our desired body shape through regular exercise and good nutrition and we like what we see in the mirror then the physical aspect regular exercise has on our appearance has a great role in boosting our self-esteem and confidence, thus improving our overall outlook on life. This can also create a challenge, a chance to set a goal, something positive to focus on and sense of purpose during these difficult times.
Natural mood-boosters
However, this is not the only reason why we exercise. When we exercise we increase the amount of endorphins released in the body. Endorphins are the body’s natural feel good chemicals, and when they are released through exercise, your mood is boosted naturally**. As well as endorphins, exercise also releases adrenaline, serotonin, and dopamine. These chemicals all work together in your body to make you feel good.
Get sociable for greater success
Combine this with added enjoyment of exercising with a friend or a group of people. Exercise can be a means of encouraging greater social interaction or could be an opportunity to make new friends. This added social interaction can help overcome that sense of withdrawal often felt by those with low moods and can also provide that added commitment to exercise. The camaraderie of working within a team or the commitment to exercise with a friend can give less of an opportunity to ‘back out’ or cancel your exercise plans due to the fear of letting your friend of team down. This then provides greater motivation to get out and get fit whilst having fun with friends.
The great outdoors
The added benefits of exercising outdoors can also enhance a greater sense of well-being and improve mood swings. Working out in the fresh air and in natural day light as opposed to working out in an over-crowded, air conditioned gym, can be very rewarding, also allowing us to appreciate more the surroundings in which we live in. Added to this the mixed terrain and the varied weather conditions felt when exercising outdoors pushes us to work harder, thus improving our overall health and fitness.
Reduce stress and sleep well
Finally, stress is a well known major contributor to mood swings and depression. Whether it’s stress from work or home life, taking regular exercise is one of the best physical stress-reduction techniques available. Exercise not only improves health and reduces stress; it also relaxes tense muscles and helps us sleep. Exercise has another beneficial effect in that most people, when exercising, do not worry, therefore reducing anxiety and allowing our bodies to ‘shut down’ at night and sleep well at night.
So how much exercise do you need?
Physical activity lasting between 20 and 60 minutes at least three times a week can help to improve your psychological well-being. But even shorter bouts of moderate intensity exercise, 10 to 15 minutes, can significantly improve your mood. Aerobic activities such as walking, jogging, cycling, swimming and dancing can be effective for alleviating depression and low mood states. With the addition of resistance exercises, such as weight lifting, this may be useful for helping to build up a better self-image.
So what are you waiting for – have some fun exercising and leap into Spring!
References:
*The Mental Health Foundation. Up and running? Exercise therapy and the treatment of mild or moderate depression in primary care. March 2005. www.mentalhealth.org.uk
**Exercise and Endorphins. Natural Therapy Pages 2010 www.naturaltherapypages.com.au
About the author
Katie Baxendale is a Sussex based Personal Trainer and Head Trainer at Sussex Bootcamps where she trains Sussex residents to achieve their health and fitness goals. Based on a progressive 4 week programme Sussex Bootcamps is an outdoor fitness programme giving guaranteed results for individuals looking to get fit, lose weight and improve their overall health in a fun structured environment. For more information go to www.sussexbootcamps.co.uk
Article copyright YourDoc Medical Ltd 2010. All rights reserved.
