Seasonal Affective Disorder (SAD impacts many people during the colder, darker months. It is a form of depression that occurs at specific times of the year, most commonly, autumn and winter. The lack of sunlight during these colder months can disrupt the body’s internal clock and serotonin production, leading to symptoms such as low energy, fatigue, changes in sleep patterns, irritability, and feelings of sadness or hopelessness.

Here’s a few exercises and activities that are ideal for the winter months:

• Indoor Walking and Light Jogging – Even a 20-minute walk around the house or at the gym can improve mood and energy. If the weather permits, a brisk walk outside can give you a well-needed dose of fresh air and daylight.
• Strength Training – Resistance exercises with light weights or bands can be performed indoors and are beneficial for boosting energy and improving muscle strength.
• Yoga and Stretching – Yoga combines movement and mindfulness, which are both crucial for managing SAD. Stretching exercises can alleviate any physical tension caused by inactivity or poor posture during the colder months.
• Balance and Coordination – If icy or slippery outdoor conditions make you anxious about falling, physiotherapists can guide you through balance and coordination exercises to improve stability.
• Aerobic Exercises – Activities like dancing, indoor cycling, or using a stepper can increase heart rate and promote cardiovascular health which helps fight fatigue.

The winter months don’t have to mean surrendering to SAD. Through regular movement, tailored exercise routines, and the support of physiotherapy, individuals can take proactive steps toward feeling better both physically and mentally. Embrace small, manageable exercises to keep your body active and your spirits lifted as the seasons change.

If you’re struggling with SAD or finding it hard to stay active in the winter, consider consulting with a physiotherapist to help tailor a plan that works for you.