Four Exercise Types to Offset some Effects of Seasonal Affective Disorder

Did you hear that some athletes can become addicted to exercise? There is a very good reason - it gives them a high. Why? 

Exercise stimulates the release of endorphins - one of those very brain chemicals which we need to stop us being SAD. Therefore, besides exercise being good for the body and soul in general, it helps to combat the symptoms of SAD. 

Why not plan some exercise in to your week on a regular basis? Remember, if you like music then dancing counts too! Several exercise types work for me:

Stretching, Floor Exercises and Yoga

Have you ever watched a cat after it has woken up - it spends a good few minutes stretching? It is good for the ligaments and muscles. When I get up in the morning, I spend 15 minutes or so doing some stretches and warming up. I got into yoga when I was younger and though not taking it seriously, there are some excellent exercises which are easy to do, and none require equipment. I find I have a little extra spring in my step after my time on the mat. 

A gentle 20 minute yoga routine helps loosen the ligaments and muscles, but also loosens up the spine and nerve pathways assisting better overall body function. There are plenty of books and videos available if you have never tried it before. Try ‘Yoga for Dummies'. Another good way to get involved is to join a yoga class (check your local authority web site or gym). This has the added advantage of getting you out of your home and meeting new people. 

You could got the whole way and get some weights, they are not expensive. I leave mine on the floor at the foot of my bed, so that I cannot miss them in the morning (don't leave them where you can fall over them on the way to the bathroom in the night). If you are starting out with weights (and we are only talking about small hand or wrist weights), then avoid anything too heavy 1.5-2 kg maximum (unless you buy a set). In the UK a bag of sugar weighs 1 kg (2.2 lbs) - that should give you some feel. It is important that you graduate your weights as your muscle tone improves - do not start with an uncomfortable weight as that could cause a problem.

Most weights come with a flyer which describes suitable exercises. If you do have any physical health issues or doubts, at all, then consult your doctor before starting an exercise program. There is an added advantage - the exercise not only makes you feel better, it makes you look better as your muscle tone improves. Feeling better about yourself helps combat some aspects of SAD.

Cycling

I prefer cycling to walking. It provides a good workout for the cardiovascular system (heart/lungs/blood supply), and for leg, thigh and back muscles. It is also good for working on 'love handles'. Gears on a bike are important, just like graduating your weights, and I suggest looking for a bike with 18 gears (unless of course you live in the Netherlands).

If it is a sunny day then you get lots of natural light whilst cycling - another important aspect in managing SAD, and another advantage of exercise.

Swimming

Swimming provides good whole-body and cardiovascular workout. Is there a swimming pool near you?

So, in summary, exercise is one component in managing the symptoms of SAD. You do not need books, weights or bikes to get started. Don't put it off - you can take a walk right now! Then build up your program, with easy objectives - for example - 'by the end of 4 weeks I aim to be doing 20 minutes of exercise every second day'. Raise the objective month by month till you are getting on average perhaps 7 hours a week.

You get the benefit of improved endorphin release, cardiovascular workout, muscle toning and more natural light if you follow the suggestions above.

Just a reminder - as mentioned before - if you are 'out of shape' then you must build up your exercising gradually. Any program of exercise should start with a gentle warm-up and end with a gentle warm-down, and you should be sure to drink adequate amounts of water. If in any doubts, check with your doctor first.