How exercise fights seasonal blues

When the clocks “fall back,” the nights get longer. Shorter days set the stage for seasonal affective disorder (SAD), also called the winter blues and seasonal depression. The good news? Exercise can help you manage SAD and keep a healthy routine through winter and the holidays. Keep reading to see how!

Why do darker days affect how we feel? 

After daylight saving time ends, the sun sets an hour earlier. The end of your day feels like it comes sooner. Daylight keeps shrinking deeper into winter. If you commute, the sun may already be setting when you head home. With less daylight, your sleep-wake cycle (circadian rhythm) may shift. You may notice less energy, poor sleep, mood changes and even food cravings. Learn about how SAD works and ways to beat it here.

How does exercise boost mood and energy?  

Physical activity releases “feel-good” chemicals like endorphins and dopamine. These brain chemicals can lift your mood and make you want to move more. Over time, regular exercise can help you feel less tired. Why?  

Regular exercise supports better sleep. Morning workouts can boost your energy for the day. They can also help you feel sleepier at bedtime.  

Exercising earlier in the day helps you get sunlight. Sunlight supports a healthy circadian rhythm. It also helps your body make vitamin D, which supports mood, immunity and bones. Sunlight is one of the best ways to fight SAD.

Exercise also helps you build a routine, manage stress and make social connections. If you’re fighting seasonal depression, connection and routine can make a big difference.  

Working out at the same time each day adds structure. If working out alone isn’t your style, try group classes or an accountability buddy. Exercising with friends or a community can give you something to look forward to. That alone might lift your mood. Find out if social or solo workouts suit you best.

What are some tips for exercising when the days are shorter?

• Prioritize sunlight. If it’s possible, try taking a walk first thing in the morning just after sunrise. Or try taking a walk at lunch or midday while the sun is still out. If you’re exercising indoors, exercise near a window.

• Start small. 10 minutes here and there counts. Strive for a total of 150 minutes of exercise per week. Try to include two to three strength training sessions like lifting weights or doing squats or push-ups. Learn about using small “exercise snacks” to meet your weekly goals here.  

• Stay consistent. Set a calendar reminder. Consider laying out exercise clothes or gear the night before. If possible, pair your exercise with an activity you enjoy, like listening to a podcast or music.

When should you talk to a professional?  

Exercise is a great tool for your body and mental health. But it can’t replace mental health care when you need it. Talk to a mental health care provider if any of these last more than two weeks:

• Feeling depressed or low

• Feeling uninterested in things you used to enjoy

• Changes in sleep or appetite

If you or someone you know is in immediate danger or thinking about self-harm, call 911 or contact your local suicide and crisis hotline immediately. If you want to start therapy but you’re not sure where to begin, explore this beginner’s guide to starting therapy.