Seasonal Affective Disorder and the Effects of Exercise

Now that the cold and wet weather is back and the days are becoming shorter, some of us may be feeling less motivated than normal. Long nights mean reduced sunlight hours and we can all experience a day or two where we feel a bit down, or not quite ourselves. What if that feeling persists, however, and the low mood doesn’t improve?

If you are noticing that mood changes are impacting on your day-to-day life, it could be time to get some professional help, as you may be experiencing Seasonal Affective Disorder (SAD).

Around 2 million people in the UK and more than 12 million people across Northern Europe are affected by SAD and anyone of any age can suffer- including children.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a type of depression that is sometimes known as "winter depression" because the symptoms are usually more apparent and more severe during the winter. It is thought it is related to a lack of light in the winter months.

What are the symptoms?

Symptoms can vary from person to person however, some common symptoms to look out for include:

A persistent low mood with thoughts of worthlessness

A lack of motivation and loss of interest in everyday activities

Tiredness and fatigue, with reduced activity levels

Difficulty concentrating

Appetite changes, contributing to weight loss or weight gain

Sleep disturbance

Irritability

If you are noticing any of these symptoms or feel you need some support, it is okay to reach out for help. Many people do not realise that lots of people experience SAD, and you are not alone in how you are feeling.

A UCL study published in JAMA Psychiatry found that exercise could reduce depression odds in the future by 19%. The findings suggest activity can alleviate the symptoms of depression. The study analysed information from 11,135 individuals born in 1958, following them until the age of 50.

A further study conducted by Harvard University highlighted exercising for a set amount of time each week can help reduce SAD symptoms including depression and exhaustion. The research focused on the experiences of 8,000 participants across two years and pinpointed that taking part in four hours of exercise throughout the week and maintaining a healthy lifestyle, could improve SAD.

Fitness and SAD

Speaking to your doctor or a mental health professional is the best way to develop a treatment plan for SAD. However, in addition to those options, you can also consider making physical fitness more of a priority in the winter.

Exercise can help reduce the impact of SAD by:

Generating stronger and longer feelings of excitement and enthusiasm
Chemically boosting your mood by increasing endorphins
Releasing stress and tension in the mind and body
Creating more energy that lasts throughout the day
Inspiring greater productivity and confidence
Improving sleep, as the body needs to recover

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You can play an active role in relieving your symptoms and benefit from increased weight loss through outdoor exercise in cold weather such as running.

Exercising first thing in the morning can set your mind and body on a productive, energised path for the whole day. During the winter, the sun rises earlier, so you may even have some daylight for some — if not all — of your morning routine. If morning isn’t possible, exercise at any time during daylight hours will help reduce symptoms of SAD.

If running is not your thing, walking can also be effective with regards to your mood and your fitness. Walking briskly can also help you build stamina, burn excess calories, and make your heart healthier. Or you could take up cycling, hiking, or outdoor sports such as netball or rugby, there are lots of options, but whatever you choose, be prepared for exercising outdoors with these tips:

Dress for the weather – wear loose, light layers to trap warm air. Wear a breathable synthetic first layer to wick moisture away from your body, followed by an insulating layer, then a waterproof and windproof top layer.

Warm up – to prevent the likelihood of an injury from stiffness: hop, jump or jog in place to encourage blood flow to your muscles.

Cover your extremities – wear gloves, cover your ears and even wear a balaclava if your nose and chin are cold.

Slip prevention – ensure your shoes have adequate grip for frosty services and if there is snow or ice, put traction cleats on your running shoes.

Now is a great time to kick off your winter training and here at ABPT we can help you with that.

We can provide you with an exercise plan to suit your goals including things like running and walking if that’s what you enjoy. We will also provide you with accountability and support so, if you’re feeling down or low moods are taking hold, we can encourage you to stay on track and give advice on other exercises you could try and nutrition tips to help.

We offer a half hour taster session so you can get a feel for what personal training can do for you which you can book here.

In addition to Personal Training and nutrition advice, we also offer Yoga Instruction, H.I.I.T, bootcamps and boxing fitness classes.

If things are becoming too much for you and you think you may have SAD, you can seek support from your GP and through charities like Mind or, if you are extremely low and having suicidal thoughts, call the Samaritans helpline on 116 123 (UK).