Is it advisable to do exercise when affected by Seasonal Affective Disorder? Which activities would you suggest and how intense should they be?

Seasonal Affective Disorder (SAD) is a type of depression that occurs during specific seasons, typically in the fall and winter months when daylight is reduced. It is characterized by symptoms such as low mood, lack of energy, and changes in appetite and sleep patterns. While exercise alone may not cure SAD, it can be a helpful addition to other treatment strategies.

Exercise has been shown to have numerous benefits for mental health, including reducing symptoms of depression and anxiety. Engaging in physical activity releases endorphins, which are natural mood boosters. It also increases the production of serotonin, a neurotransmitter that plays a key role in regulating mood. Exercise can also improve sleep quality, increase energy levels, and enhance overall well-being.

When it comes to choosing the right activities for individuals affected by SAD, it is important to consider a few factors:

1. Outdoor vs. Indoor: Spending time outdoors can be particularly beneficial for SAD due to the exposure to natural light. Activities such as walking, jogging, hiking, or cycling outdoors can provide both exercise and exposure to sunlight. However, if weather conditions or other factors make outdoor activities challenging, indoor exercises can still be effective.



2. Aerobic vs. Strength Training: Both aerobic exercises (e.g., running, swimming, dancing) and strength training (e.g., weightlifting, bodyweight exercises) have mental health benefits. Aerobic exercises are especially effective in releasing endorphins and improving cardiovascular health, while strength training can boost self-esteem and improve body image.



3. Intensity: The intensity of exercise should be tailored to individual fitness levels and preferences. It is important to start at a comfortable level and gradually increase intensity over time. The goal is to engage in moderate-intensity exercise, which means working hard enough to raise your heart rate and break a sweat, but still being able to carry on a conversation.

Consistency is key when it comes to exercise and its impact on SAD. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, spread out over several days. Additionally, incorporating strength training exercises two or more days a week can provide further benefits.

It is important to note that exercise should be seen as a complement to other treatment strategies for SAD. If you are experiencing severe symptoms or if exercise alone does not alleviate your symptoms, it is crucial to seek professional help. A healthcare provider can provide a comprehensive treatment plan that may include therapy, medication, and lifestyle changes.