Acknowledging that February is American Heart Month, we understand that it is important to get more movement throughout the day to improve heart health. Did you know that movement and exercise can also improve your mental health?
Physical activity has many added benefits. In the winter months, mood disorders become more prevalent. The National Institute of Mental Health states, “Seasonal affective disorder is a type of depression characterized by a recurrent seasonal pattern, with symptoms lasting 4-5 months out of the year”. In most situations, this disorder can start in the fall or winter and diminish in the summer.
Symptoms of Seasonal Affective Disorder (SAD) along with symptoms of depression include:
- Oversleeping (hypersomnia)
- Overeating, particularly with a craving for carbohydrates, leading to weight gain
- Social withdrawal (feeling like “hibernating”)
- Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least 2 weeks
- Feelings of hopelessness or pessimism
- Feelings of irritability, frustration, or restlessness
- Feelings of guilt, worthlessness, or helplessness
- Loss of interest or pleasure in hobbies and activities
- Decreased energy, fatigue, or feeling slowed down
- Difficulty concentrating, remembering, or making decisions
- Changes in sleep or appetite or unplanned weight changes
- Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
- Thoughts of death or suicide or suicide attempts
It can be obvious that feelings affect movement (moving more slowly), but your movement can also affect your feelings. Regular aerobic excise, regular exercise, and meditative movement can help improve mood disorders.
How Exercise can Improve Mood Disorders:
- Regular aerobic exercise – can reduce anxiety by making your brain’s “fight or flight” system less reactive.
- Regular exercise such as cycling or gym-based aerobic, resistance, flexibility, and balance exercises can also reduce depressive symptoms. Regular exercise may boost mood by increasing a brain protein that helps nerve fibers grow.
- Meditative movement has been shown to alleviate depressive symptoms. This is a type of movement in which you pay close attention to your bodily sensations, position in space, and gut feelings (such as subtle changes in heart rate or breathing) as you move.
Adding physical activity in your daily routine can not only improve your heart health but can also improve your mental health. If you suffer from SAD, adding one of the exercises mentioned above, you can enhance your mind and body.
Written by: Megan Taylor, Family and Consumer Sciences/4-H Educator, Ohio State University Extension, Union County
Reviewed by: Jennifer Little, Family and Consumer Sciences Educator, Ohio State University Extension, Hancock County
References:
How Simply Moving Benefits your Mental Health. Harvard Health. (2016, March 28). https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350
U.S. Department of Health and Human Services. (n.d.). Seasonal Affective Disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder