As the days grow shorter and darker, many individuals may find themselves affected by seasonal affective disorder (SAD). This condition is linked to decreased levels of neurotransmitters such as serotonin and dopamine. Continuing an exercise routine can help alleviate symptoms, according to a Baylor College of Medicine expert.
“With seasonal affective disorder, it is desirable to continue to exercise or maybe even increase your exercise,” said Dr. James McDeavitt, professor of physical medicine and rehabilitation and executive vice president and dean of clinical affairs at Baylor. “Relatively sustained aerobic exercise effects mood positively, but you don’t just have to run or do aerobics – you can do things like yoga, tai chi or meditation, which help with symptoms of depression.”
For those who prefer outdoor activities like running, Dr. McDeavitt advises exercising safely before sunrise or after sunset by wearing reflective clothing and a blinking light. He suggests leaving earbuds at home for better awareness of surroundings.
“There is a balance. Find somewhere isolated enough to be protected from traffic while also making sure enough people are around you to feel safe. You can also carry personal protection with you,” he said.
Indoor exercises such as resistance training using dumbbells or resistance bands are recommended as well. Bodyweight workouts like pushups, planks, and squats can be done at home. If possible, investing in equipment like a stationary bike or treadmill is beneficial.
“There is value to seasonally maintaining your routine. Even if you regularly run outdoors in the spring and have to move indoors for the winter, don’t blow off your workout,” McDeavitt emphasized.
Including mindfulness practices such as stretching programs or yoga enhances both physical and emotional well-being during workouts.
“There are things you can do indoors that not only give you physical benefits but emotional benefits as well,” he noted.
Developing an exercise habit takes about three months of consistent activity; however, stopping the activity may quickly extinguish the habit. Maintaining this habit by setting aside time daily is essential.
“You experience low serotonin and dopamine levels in SAD, depression or other conditions, but there is a benefit to boosting neurotransmitter levels through exercise,” McDeavitt stated.
For those experiencing symptoms of depression—seasonal or otherwise—it is important to consult a primary care provider for assistance. Dialing 988 within the United States connects individuals with the Suicide & Crisis Hotline for confidential support in distress situations.
