If you live in the Northeast, you are vulnerable to the winter blues or sometimes even Seasonal Affective Disorder. This is often due to decreased sunlight exposure and vitamin D levels during the winter months. The new year is a great time to fortify our self-care routines to help combat those winter blues. Movement is one of the most impactful components for maintaining our mental health.
The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity weekly for adults. Exercise can release endorphins, create feelings of well-being, relieve stress, increase confidence, decrease a multitude of health risks and invite social opportunities. Exercise can also help greatly in preventing or decreasing symptoms of anxiety, depression and fatigue.
When you feel depressed or anxious, moving is sometimes the last thing you feel capable of doing. It is, however, critically important since it is linked to a host of positive neurochemical and health effects. The good news? Research shows us that even small efforts count.
New research indicates that even as little as 10 minutes of daily cardiovascular activity can yield positive health benefits. We also should note that while we may think of sports, running and other vigorous activities as the only way to get these benefits, there are opportunities for functional fitness and physical activity throughout the day. Aiming for an active lifestyle is a great approach.
Lawn care, cleaning, playing with your children or grandchildren, walking your dog, dancing and family hikes through the woods all count as movement! If you have physical limitations, chronic pain or a disability, remember that there are always adaptations. Chair yoga or tai chi, adapted weight training and many other tools are now available online or in your community.
Whatever your fitness level, ability level or current relationship with your body, talk to your doctor or medical provider about implementing lifestyle changes. And remember, the movement is for you! You will be much more likely to regularly incorporate more movement into your daily life if you include the most essential ingredient: fun.
is a mental health counselor, health writer, wellness educator and the director of behavioral health at MyRosalie.com. Barber holds a master’s degree in clinical mental health counseling and a bachelor’s degree in health arts and sciences.
