Clinical Contributor:
Bruce Cooper, IOC Case Manager
The tail-end of winter can be difficult, with the cold weather and gray skies darkening your mood and lowering your energy levels. Rather than allow yourself to wallow in the winter blues, it’s important to take action to help boost your spirits as you wait for the return of spring.
One way to combat the effects of winter is to introduce movement into your day-to-day schedule. Keep reading to learn more about how exercise can improve your mood and hear expert advice on how you can incorporate it into your routine.
Behind Movement and Mood
In addition to the physical benefits of consistent movement, there are numerous benefits for one’s mental wellbeing. Movement and exercise have long been proven to boost serotonin, dopamine, and endorphins, three of the four hormones associated with improved mood and stress relief. The release of endorphins is also connected to improved mental clarity and reduced fatigue. While there are other ways to release these feel-good hormones, exercise is a tried-and-true method to help you get through the dregs of winter.
“I believe physical movement is on the top of the list when it comes to a successful journey to recovery,” wrote Bruce Cooper, a case manager for Acenda’s Involuntary Outpatient Commitment (IOC) program and a personal trainer. “Studies show how important exercise is for positive mental outlook, stimulation of beta endorphins, a healthy heart, and healthy digestion, all of which are keys in combating [Seasonal Affective Disorder (SAD) and other diagnoses].”
Best Types of Winter Movement
There are numerous types of movement that are well-suited to getting in daily movement throughout the winter months. The following exercises can be done inside or outside, with others or solo, giving you total control over your winter workout.
Walking:
Walking is one of the easiest forms of low-impact exercise for the cold. Whether you find a nearby path to stroll on or take to the treadmill, walking is an easy option to help fit some movement into your day-to-day.
Yoga:
Yoga is a great way to prioritize movement without braving the elements. You’re able to strengthen your muscles and increase flexibility while participating in mindfulness practices, benefitting your mind and body at the same time.
Virtual Fitness Classes:
Online classes are a great way to combine your social life with physical fitness. Not only will you be participating in a workout, but you are also joining a community of others who are also looking to boost their mental wellbeing. Local community centers and gyms are a great place to seek these types of fitness courses.
Indoor Recreational Leagues:
Are you a former athlete? Try finding a local indoor recreational league to join! You can continue playing the sport you love at an indoor facility alongside other people who are just as passionate as you. Whatever you enjoy — soccer, field hockey, basketball — there are sure to be others looking to reinvigorate their love for their favorite sport.
Incorporating Movement into Your Routine
Exercise can be daunting, especially during the winter. Rather than dive into a full-fledged fitness plan, try incorporating movement into your daily routine in small ways.
Set Achievable, Weekly Movement Goals:
Start simple by implementing small steps. For example, try to add 30-minutes of exercise every other day of the week. Whether you do a High-Intensity-Interval-Training (HIIT) workout or a low-impact walk, just moving your body with more frequency will help you adjust to your new movement goals.
Build Habits:
Create space for working out within your day, to ensure consistency. You can spend 15 minutes of your lunch break stretching or a half-hour after work going for a run. By setting aside a designated time every day to move your body, you will build strength, tolerance, and stamina for working out.
Arrange Social Time Around Movement:
Rather than go at your workouts alone, make it a group activity! Ask your mom to go for a walk with you or invite a friend to take a workout class with you. By making your movement into an activity, it’ll be more enjoyable, and you will start looking forward to it.
As a personal trainer, Cooper recommends identifying exercise goals early on as you begin incorporating exercise into your day-to-day. By setting and achieving these goals, you can gain a sense of accomplishment and confidence in your abilities, both of which will help to strengthen your mental wellbeing.
Conclusion
By incorporating movement into your everyday routine this winter, you can increase feel-good hormones, strengthen your body, and feel more relaxed, all of which will help to promote a healthier mind. Experimenting with the different types of movement above can help you find one that makes you feel your best, physically and mentally.
“I feel like physical fitness and nutrition is not talked about enough as a viable road to recovery,” Cooper wrote. “Statistics show that physical activity and exercise have been shown to improve depressive symptoms and overall mood in people of all ages.”
Boost your mood with movement this winter by adding a healthy dose of exercise into your daily routine!
Contributor Spotlight
Bruce Cooper
Involuntary Outpatient Commitment Case Manager
Bruce has been with Acenda since the fall of 2023. In addition to a decade's worth of experience working in mental and behavioral health, Bruce has also served as a retired state police officer and a US Navy veteran. Outside of Acenda, he owns a business, is a certified life coach and personal trainer, and is board certified as a holistic health practitioner. In his free time, Bruce enjoys reading, writing, public speaking, and working out.
Want more tips on making it through the winter? Check out the blog below!
About the Author
Riley de Jong, Communications Strategist at Acenda, attended the University of California – Los Angeles for her undergraduate degree in Communication and minor in Entrepreneurship. She enjoys supporting her community, telling engaging stories, and connecting with others.
Sources
Exercise for Mental Health - National Library of Medicine
Mental Health is... Moving Your Body - University of Colorado, Boulder
Depression and anxiety: Exercise eases symptoms - Mayo Clinic
Moving Your Body Can Protect Your Mental Health - Mental Health First Aid
How simply moving benefits your mental health - Harvard Health Publishing
Endorphins: the brain's natural pain reliver - Harvard Health Publishing