By Cara Murez HealthDay Reporter
(HealthDay)
SATURDAY, Nov. 12, 2022 (HealthDay News) — A superb workout can boost mood, making it a perfect routine because the days get shorter and darker.
If you happen to’re one in every of the thousands and thousands affected by seasonal affective disorder (SAD) and you’re feeling drained, unmotivated, down on life and crave carbs and sweets, staying energetic might help. An authority from Baylor College of Medicine in Houston offers some suggestions for maintaining an exercise routine.
“With seasonal affective disorder, it’s desirable to proceed to exercise or possibly even increase your exercise,” said Dr. James McDeavitt, a professor of physical medicine and rehabilitation. “Relatively sustained aerobic exercise effects mood positively, but you don’t just need to run or do aerobics — you may do things like yoga, tai chi or meditation, which help with symptoms of depression.”
Habits are built through consistency, he emphasized. It takes about three months to form one. Taking a winter break will likely cause an individual to lose the habit faster than he or she will be able to construct it.
“You experience low serotonin and dopamine levels in SAD, depression or other conditions, but there’s a profit to boosting neurotransmitter levels through exercise,” McDeavitt said in a Baylor news release.
To exercise outdoors safely in winter, wear reflective clothing and a clip-on light that blinks. Leave earbuds at home so you may be more aware of what’s around you, he added.
Predictable running surfaces equivalent to a track or well-paved road could be the best method to avoid injury in low-light conditions.
“There’s a balance. Find somewhere isolated enough to be protected against traffic while also ensuring enough individuals are around you to feel secure,” McDeavitt advised. “You may as well carry personal protection with you.”
Those preferring exercising indoors can use dumbbells or elastic resistance bands to get some good resistance training, he noted.
Pushups, planks and squats are other good body weight workouts. If you happen to can afford it, McDeavitt suggested, buy a treadmill or stationary bike to make use of at home.
“There’s value to seasonally maintaining your routine. Even in case you repeatedly run outdoors within the spring and need to move indoors for the winter, don’t blow off your workout,” McDeavitt said.
To spice up mood, add a mindfulness component equivalent to yoga, tai chi or stretching.
“There are things you may do indoors that not only offer you physical advantages, but emotional advantages as well,” McDeavitt said.
If you happen to’re feeling symptoms of SAD or any sort of depression, speak to your primary care provider and seek help. For those in distress in the USA, dial 988 to be connected to the Suicide and Crisis Hotline, which provides confidential support.
The U.S. National Institute of Mental Health has more on SAD.
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