Can Exercise Combat the Symptoms of Seasonal Affective Disorder?
You may have heard that some athletes can become addicted to exercise.
There is a very good reason - it gives them a high.
Why? Well, it is because a lot of exercise stimulates the release of some of those very brain chemicals which we need to stop us being SAD (specifically, endorphins).
So, besides being good for the body in general, it is also a component in alleviating the symptoms of SAD.
It does need to be a bit more than walking to the post-box though.
Plan some in to your week on a regular basis, and remember, if you like music then dancing counts too! I'm not a great lover of walking, but several things work for me: Stretches and Yoga You've seen a cat after waking up, they spend a good few minutes stretching.
It is good for the ligaments and muscles.
When I get up in the morning, I spend 15 minutes doing some stretches.
I got into yoga when I was a young man and though not taking it seriously, there are some excellent exercises which are easy to do and require no equipment.
I find I have a little extra spring in my step.
A gentle 20 minute yoga routine not only helps the ligaments and muscles, but loosens up the spine and nerve pathways assisting better overall body function.
There are plenty of books and videos available.
Another good way to get involved is to join a yoga class (check your local authority web site or gym).
This has the added advantage of getting you out of your home and meeting new people.
If you do want to go the whole way though, and get some weights, then they are inexpensive.
I leave mine on the floor at the foot of my bed, so that I cannot miss them in the morning.
If you are starting out, then avoid anything too heavy 1.
5-2 kg maximum (unless you buy a set).
In the UK a bag of sugar weighs 1 kg (2.
2lbs) - that should give you some idea.
It is important that you graduate your weights as your tone improves - do not start with an uncomfortable weight as that could cause a problem.
Most of these weights come with a leaflet which describes suitable exercises.
If you do have any physical health issues or doubts, at all, then consult your doctor before starting an exercise program.
There is an added advantage - the exercise not only makes you feel better, it makes you look better as your muscle tone improves, and feeling better about yourself helps combat some aspects of SAD.
Cycling As I said earlier, walking does not do much for me.
I prefer cycling.
This provides a good workout for the cardiovascular system (heart/lungs/blood supply), and for leg, thigh and back muscles.
Also good for working on 'love handles'.
Just like graduating your weights, gears on a bike are important, and I would suggest looking for a bike with 18 gears (unless of course you live in the Netherlands).
Another added advantage is that if it's a sunny day then you get lots of natural light whilst cycling - another important aspect in managing SAD.
Swimming Swimming provides good whole-body and cardiovascular workout.
Is there a swimming pool near you? Start Now! So, in summary,exercise is one component in managing the symptoms of SAD.
You do not need books, weights or bikes to get started.
Don't put it off - you can take a walk right now! Then build up your program, with easy objectives - for example - 'by the end of 4 weeks I aim to be doing 20 minutes of exercise every second day'.
And so on, raising the objective month by month till you are getting on average perhaps 7 hours a week.
One more thing - as mentioned before, if you are 'not in shape' then you must build up your exercising gradually.
Any program of vigorous exercise should start with a gentle warm-up and a gentle warm-down, and you should be sure to drink adequate amounts of water.
There is a very good reason - it gives them a high.
Why? Well, it is because a lot of exercise stimulates the release of some of those very brain chemicals which we need to stop us being SAD (specifically, endorphins).
So, besides being good for the body in general, it is also a component in alleviating the symptoms of SAD.
It does need to be a bit more than walking to the post-box though.
Plan some in to your week on a regular basis, and remember, if you like music then dancing counts too! I'm not a great lover of walking, but several things work for me: Stretches and Yoga You've seen a cat after waking up, they spend a good few minutes stretching.
It is good for the ligaments and muscles.
When I get up in the morning, I spend 15 minutes doing some stretches.
I got into yoga when I was a young man and though not taking it seriously, there are some excellent exercises which are easy to do and require no equipment.
I find I have a little extra spring in my step.
A gentle 20 minute yoga routine not only helps the ligaments and muscles, but loosens up the spine and nerve pathways assisting better overall body function.
There are plenty of books and videos available.
Another good way to get involved is to join a yoga class (check your local authority web site or gym).
This has the added advantage of getting you out of your home and meeting new people.
If you do want to go the whole way though, and get some weights, then they are inexpensive.
I leave mine on the floor at the foot of my bed, so that I cannot miss them in the morning.
If you are starting out, then avoid anything too heavy 1.
5-2 kg maximum (unless you buy a set).
In the UK a bag of sugar weighs 1 kg (2.
2lbs) - that should give you some idea.
It is important that you graduate your weights as your tone improves - do not start with an uncomfortable weight as that could cause a problem.
Most of these weights come with a leaflet which describes suitable exercises.
If you do have any physical health issues or doubts, at all, then consult your doctor before starting an exercise program.
There is an added advantage - the exercise not only makes you feel better, it makes you look better as your muscle tone improves, and feeling better about yourself helps combat some aspects of SAD.
Cycling As I said earlier, walking does not do much for me.
I prefer cycling.
This provides a good workout for the cardiovascular system (heart/lungs/blood supply), and for leg, thigh and back muscles.
Also good for working on 'love handles'.
Just like graduating your weights, gears on a bike are important, and I would suggest looking for a bike with 18 gears (unless of course you live in the Netherlands).
Another added advantage is that if it's a sunny day then you get lots of natural light whilst cycling - another important aspect in managing SAD.
Swimming Swimming provides good whole-body and cardiovascular workout.
Is there a swimming pool near you? Start Now! So, in summary,exercise is one component in managing the symptoms of SAD.
You do not need books, weights or bikes to get started.
Don't put it off - you can take a walk right now! Then build up your program, with easy objectives - for example - 'by the end of 4 weeks I aim to be doing 20 minutes of exercise every second day'.
And so on, raising the objective month by month till you are getting on average perhaps 7 hours a week.
One more thing - as mentioned before, if you are 'not in shape' then you must build up your exercising gradually.
Any program of vigorous exercise should start with a gentle warm-up and a gentle warm-down, and you should be sure to drink adequate amounts of water.
