Physical exercise is one of the best ways to relieve seasonal depression. For best results, prioritize aerobic exercises such as walking and swimming, and aim for consistency in your routine.
1 in 20 adults in the United States suffers from seasonal affective disorder (SAD) each year. While there's a lot for seniors who are living just south of Kalamazoo in Three Rivers, MI, to be happy about, winters can be difficult, and mood changes can appear as sunlight gets scarce.
Regular physical exercise is one of the best ways to combat seasonal depression. Read on to learn about the top seasonal affective disorder physical exercise benefits for seniors.
If you're wondering if exercise can help eliminate SAD, the answer is a resounding "Yes." Exercise routines and fitness programs can help your body release positive chemicals such as serotonin and dopamine and can release endorphins, helping to put you in a great mood and allowing you to work through any depressive thoughts that you're having.
Exercise is so beneficial for seasonal depression because SAD is linked to a lack of sunlight exposure. Not getting enough sun is a common experience in the fall and winter and can lead to certain chemical changes in the body.
With less sunlight, the body may have a harder time producing vitamin D, and serotonin will decrease. Additionally, the body may produce an excessive amount of melatonin, which can lead to more tiredness and oversleeping.
Exercise can help by regulating the circadian rhythm, increasing levels of serotonin in the body, and releasing other feel-good neurotransmitters. In addition to this, exercise can also be very rewarding because of the challenge. Meeting workout goals and participating in exercise activities can also be a lot of fun.
Just about any exercise is beneficial to those suffering from seasonal depression, but some are a bit better than others. Aerobic exercise that increases the heart rate and blood flow is the most useful type of exercise for seniors who have seasonal depression.Aerobic mood-boosting workouts include activities such as:
If you prefer to perform other types of exercises, such as strength training, you'll still receive many of the same benefits and can boost both mood and energy through fitness. Lifting heavy weights can also help improve your mood and release feel-good chemicals in your body.
Also worth considering are exercises that strengthen the mind-body connection, such as yoga, tai-chi, and qigong. With these activities, you'll simultaneously take a physical and mental approach toward winter blues relief. This can be incredibly beneficial for improving senior mental wellness.
Exercising can immediately start boosting your mood, so consider having an exercise session anytime you start feeling the winter blues. To treat a case of SAD successfully, however, you may need to continue going to the gym or participating in a workout program over time. However, it's possible that you'll start feeling significant changes in your condition after just a few weeks of consistent exercise.
Exercising on a consistent basis is better than just exercising in short bursts.Be sure to set a routine and choose an exercise that you love to stay motivated.
The CDC recommends that seniors over the age of 65 perform a full 150 minutes of moderate-intensity aerobic exercise on a weekly basis. They also recommend performing strength exercises twice a week as well as doing activities that improve balance.
Symptoms of seasonal depression begin to appear in October every year, but each person is different. Some experience symptoms later in the fall or winter season instead.
People of all ages experience SAD in the time frame between October and February. The lack of sunlight and the short days in these months can be difficult to handle and may quickly lead to mood changes.
It's important to move past the mental health stigma and get treatment if you don't want to experience the winter blues for this full five-month period. By taking action as soon as you begin to notice symptoms, you'll be able to maintain a great mood throughout the colder months of the year.
Vitamin D is often recommended to sufferers of SAD. Sun exposure can help the body produce the vitamin, and people who fail to get adequate sunlight exposure are often deficient in it.
Getting more vitamin D in your diet or taking a vitamin D supplement may help you overcome seasonal affective disorder more quickly, especially if matched with exercise and other treatments. However, vitamin D may not help everyone with SAD symptoms. Studies have shown variable results for reversing SAD through vitamin D supplementation.
Getting other vitamins that help regulate mood may be helpful as well. Some vitamins to consider taking include vitamin C, B vitamins, magnesium, and iron.
Exercise of all kinds can help improve your emotional balance and increase the levels of serotonin in your body. Aerobic exercise is ideal, but strength training and other exercises can also be helpful.
To increase serotonin levels through exercise, make sure that you're being consistent with your fitness program or routine, whether you do workouts for emotional balance indoors or outdoors. Getting a consistent amount of moderate or intense exercise can be particularly helpful for increasing serotonin levels and reversing the symptoms associated with SAD.
To feel better and make the most of the fall and winter months as a senior, consider taking seasonal affective disorder physical exercise seriously. A consistent exercise routine can greatly improve your physical and mental health and can help you get through this part of the year with ease.
If you want to live your best life as a senior in Three Rivers, MI, consider moving into a senior living community. With comfortable floor plans, useful amenities, and exciting events and activities, you'll find a lot to love at LakeHouse Three Rivers.
Want to learn more about senior assisted living? Contact us today to learn more about what LakeHouse Three Rivers offers seniors in Michigan.