¡Feliz otoño, mis hermosas amigas! Autumn is here, the air is getting crisp and cool, and our days are getting shorter. Unfortunately, for many people, this also means that they will be affected by seasonal affective disorder (SAD), which means they experience depression due to the seasonal changes.
If you struggle with seasonal depression, you may be looking for some ways to combat it. Grab a cup of your favorite fall drink to sip on while we spill the té on how to fight seasonal depression with exercise.
Symptoms of SAD
Before we dive into how to fight your seasonal depression, let's chat about what it looks like. Seasonal affective disorder is a form of depression that is centered around the time of year. The shorter days and longer nights can give someone feelings of depression.
It's pretty common to feel like it's always dark out as we move into winter. You go to work in the morning, and it's kinda dark out, you get off work, and it's kinda dark out. You don’t really get to see the sun much and miss being out in daylight. When it always feels like the world is a darker place, you can start to feel lost or hopeless.
The symptoms of SAD include:
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Feeling sad or hopeless
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Being fatigued and oversleeping
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Changes in appetite
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Sudden weight loss or gain
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Lack of energy
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Irritability
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Trouble concentrating
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Thoughts of self-harm
According to the American Psychiatric Association, SAD is more than just feeling "winter blues," and approximately five percent of adults in the US experience it. Women and younger people tend to be more susceptible to SAD. It’s because the lack of sunlight can mess with a person’s biological internal clock that makes them feel slightly out of step with the world.
Thankfully, SAD is treatable! I know the deets on SAD are pretty heavy, but don’t worry, we’re going to dive into how you can fight SAD with exercise now!
Using Exercise to Combat SAD
Exercise is one of the ways to help you combat SAD because, to quote Legally Blonde, “Exercise gives you endorphins. Endorphins make you happy.” While it isn’t quite that simple, it’s a good way to look at why you may choose exercise to combat your seasonal depression.
Exercise will also help increase your metabolism, which can improve your energy levels, which can help decrease feelings of depression. Also, weight loss can be a struggle, especially if you find it hard to resist that extra slice of pie during the holidays. Exercise can help you work off that extra piece of pie.
Depression often has the symptoms of always feeling tired and not getting enough restful sleep, but the fatigue from exercise is much healthier, and it can help you sleep better.
Are there types of exercise that are better to fight SAD with?
I know, when you hear “exercise,” you’re thinking I mean get a gym membership and spend all of your free time at the gym. While the gym is definitely helpful for this, life can get in the way, and your gym time can get shoved aside.
However, when you're trying to fight seasonal affective disorder with exercise, any exercise can help, but some may be a little easier to utilize than others. Something low-impact and aerobic can be helpful against SAD, and these types of exercises are usually easy to do, no matter your current fitness level.
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Taking a walk or hitting the treadmill
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Going for a run
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Dancing (Zumba is a great choice)
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Stretching
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Doing yoga
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Swimming
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Tai Chi
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Strength training
I know it can be hard to keep yourself motivated to work out even when you aren't feeling depressed. That's why it's always a good idea to try to find yourself a workout buddy. Not only can they help keep you motivada, but the social interaction can also be an enorme help to fighting depression.
How much should I work out to fight SAD?
I know it can be hard to find the time to hit the gym sometimes. Life can get hectic, and you just don't have time — especially with the holidays rapidly approaching. Not to worry, amigas, you don't have to live in the gym to get enough exercise to combat your depression.
Even just taking a quick 10-minute walk can help generate endorphins to fight SAD. Don’t forget, working out can be a healthy outlet when life is getting to be a bit too stressful. You can hop on a bike and pedal away the stress of getting your home ready for a weekend of visitors. Mother-in-law making your week difficult? Take out that frustration in a workout. Heck, at the gym, you’ll literally have a punching bag to take your frustrations out on if you really need it — and sometimes you really do.
It’s recommended to aim for 30-60 minutes per day, but this isn’t an all-or-nothing thing. If you only have time to squeeze in 10 minutes here and there, that’s okay! Do what you can, and don’t pressure yourself for more or beat yourself up if you can’t put in a full half hour a day. You did what you could, and that’s what matters.
Do I need workout clothes for this?
If you’re just squeezing in a quick 10-minute walk, it’s okay to do it in your jeans. But if you’re doing some yoga or stretching, or even going for a jog, it’s a good idea to invest in some workout clothes. These are designed to be comfortable to move around in. Have you tried doing yoga in your jeans? It’s awful. Yeah, jeans can be comfortable in general, but their waistbands aren’t made for the type of moving that something like yoga or tai chi requires. It’s even worse if you’re in a fitting pair of jeans, like boot cut. Don’t even get me started on trying to work out in underwire — trust me, chica, you’re going to want to wear a sports bra.
So I highly recommend getting some workout clothes to make the experience more enjoyable. You’re doing this to battle your seasonal depression, so wearing something uncomfortable would just give you another chore that makes you unhappy.
Fortunately, Sanhouse Fit has an entire collection of workout clothes that you’ll love to wear. They are all comfortable and cute, so if you’re working out in public, you can feel more confident than the old baggy sweatpants and ratty t-shirt made you feel.
Let’s fight your seasonal depression with exercise together!
Sanhouse Fit is here to be your wing woman as you fight your seasonal depression with exercise. We'll help you look great in clothes designed to help you feel comfortable and look muy caliente, boosting your confidence at the gym.
Let's take your workouts to the next level and let you look gorgeous and empowered while investing in your physical and mental health. Have an excelente workout!
