Support Your Mental Health Through Movement This Winter

As the temperature falls...and the days grow shorter...many of us begin to feel noticeable dip in our mood. Luckily, our Exercise Physiologist Sarah has shared her top tips for using movement to lift your mood and keep the winter blues at bay.

Winter can bring a reduction in mood, energy levels, and overall motivation. This has been shown to be linked to a reduction in sunlight exposure, a change in routine, and the tendency to spend more time indoors.  Movement has been shown to be a powerful and very accessible tool to support mental health in these cold Melbourne winter months (and all year round).

‍What is Movement?

Movement doesn’t have to be a high intensity gym session or a long run in the cold conditions. Movement can be simple and effective:

• Brisk walks: Even 10-20 minutes of being outside can boost your mood. These walks can be scheduled within your day such as at lunchtime or during a break.
• Home workouts: A 20–30-minute workout programmed to you by your Exercise Physiologist. Find inspiration from our team here!‍
• Stretching/Yoga: Low impact options that are able to reduce physical tension and can also promote a sense of calmness.
• Dancing: Put on your favourite music at home and move in a way that you enjoy while noboby watches!
• Movement breaks: Break up periods of prolonged sitting (inactivity) by getting up and moving around such as walking a lap around the house or office.

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Why Does Movement Matter?
Movement has been proven to:

• Boost mood through promoting a release of endorphins such as dopamine and serotonin (the happy hormones!)
• Reduce stress and anxiety by regulating the nervous system
• Improve sleep quality, which is often disrupted during winter months largely due to environmental changes
• Enhance self-esteem and focus through a sense of achievement and sticking to a routine

How to Stay Motivated

Motivation can be hard to maintain during winter due to it being cold and dark. Ways in which you can increase motivation are by:

• ‍Exercising with friends: Grab a coffee and go fora walk and chat with a friend or join a group such as a group fitness class orrun club.‍
• Rug up: Layer up in your finest winter clothesso you are comfortable and warm ‍
• Shift your mindset: Rather than seeing movementas a chore, think about the benefits that you will reap from it  ‍
• Set goals: Set achievable goals and slowly buildup to achieve them

Listen to Your Body and Mind

Supporting your mental health means listening to both your body and mind and choosing actions that benefit you most. Some days, this might mean a refreshing walk outdoors, while other days, a few deep breaths and gentle stretches suffice. Remember, all forms of movement are valuable and contribute to mental well-being. Incorporating enjoyable and physically and mentally rewarding activities into your routine, no matter how small, can lead to significant improvements. Taking care of your body is one of the kindest things you can do for your mind.

If you need any personalised advice or exercise program, book in to see Sarah or anyone on our Exercsie Physiology team. Book here! Or call 03 9783 9990.