Seasonal Affective Disorder and Physical Exercise for Menomonee Falls Seniors

Seasonal affective disorder (SAD) can be eased in seniors in Menomonee Falls, WI, through regular physical exercise. In particular, aerobic activities (like walking, cycling, and swimming) can improve their mood, energy, and overall well-being.

According to the American Psychiatric Association (APA), around 5% of American adults experience seasonal affective disorder (SAD). This is a condition that has similar symptoms to depression, but they usually only happen during the fall and winter months.

While it isn't pleasant for seniors in Menomonee Falls, WI, to experience SAD, there's hope. Seasonal affective disorder physical exercise is effective in fighting symptoms, which can boost your mood and energy levels.

Read on to find out how you can take care of your mental health through movement.

What Exercise Is Good for Seasonal Affective Disorder?

The best winter activity for aging adults that can help them deal with SAD is anything that combines gentle movement with light exposure. This means that if the weather allows, seniors should do outdoor activities. The natural sunlight can help regulate serotonin and melatonin levels, which are directly involved in SAD and your moods.

One idea is to do mindfulness walking or a brisk walk for 20-30 minutes. Low-impact aerobics can be good too, as it can boost heart health while increasing endorphin release.

For something slower paced, you can participate in tai chi, which can:

Improve balance
Lower stress
Offer meditative benefits

Another slower-paced exercise is yoga, which helps with flexibility and stress. Those who aren't as able-bodied have great alternatives in chair yoga.

What Type of Exercise Has Been Shown to Best Reduce Symptoms of Depression?

Regular aerobic exercise is the most effective type of physical activity for depression. It can increase blood flow to the brain, and it also boosts your endorphins.

In addition, aerobic activities stimulate the release of neurotransmitters (like serotonin and dopamine), so they contribute to emotional wellness for seniors.

Safe and manageable aerobic exercises for seniors include:

Stationary cycling
Swimming
Water aerobics
Light jogging
Brisk walking

If possible, combine these with strength training. That way, you can get added benefits for combating fatigue and maintaining physical independence.

Benefits of Exercise for Seniors With Seasonal Affective Disorder

It can be tough to get off the couch and exercise, and it can be especially difficult when you're struggling with SAD. However, there are so many benefits you can get from exercising, so let these motivate you:

Enhanced mood
Increased energy
Better sleep
Reduced isolation
Cognitive support

As you can see, you can get both mental and physical advantages by taking up exercise.

Tips for Staying Active During the Winter Months

When it's cold, icy, and/or dark outside, you may not find outdoor exercise as appealing. But don't let that stop you; here are our Menomonee Falls retirement tips for staying active during the winter.

First, use indoor alternatives. You can replace outdoor activities with:

Treadmills
Recumbent bikes
Senior fitness videos

If you can't walk outdoors, then seek light exposure by exercising near a window or using a light therapy lamp.

Setting a routine can help too; if you exercise at the same time daily, then this builds consistency and motivation. You can find extra motivation by joining community classes at senior centers and gyms.

When heading outside, make sure you bundle up safely. Layer clothes, wear non-slip shoes, and use walking poles if necessary.

Creating a Safe and Sustainable Exercise Plan

Don't know where to start when adopting an exercise routine with SAD? Here's a general plan on structure one that's not only safe and tailored to your health conditions, but also fun to do:

Consult with your doctor first, especially if you have chronic health conditions
Start small by beginning with 10-15 minutes of activity and gradually increasing the duration and intensity
Mix it up to keep things interesting
Listen to your body (slow down or rest if you have pain or are fatigued)
Track your progress to help identify patterns and improvements

Frequently Asked Questions (FAQs)

Does Vitamin D Help With Seasonal Depression?

Mood-boosting exercise can already do wonders for SAD, but maybe you're wondering about additional boosters. The good news is yes, vitamin D does help!

Seniors are more likely to have low vitamin D levels since they have reduced sun exposure. So to make up for this, take supplements or eat vitamin D-rich foods, such as:

Fatty fish
Fortified dairy
Eggs

Is It Better to Exercise Indoors or Outdoors With SAD?

Both can be beneficial; for instance, outdoor exercise is good since you get natural sunlight exposure, which can help regulate mood. However, indoor exercise can ensure consistency, especially when the weather is harsh.

Ideally, you should use a mixture of both, depending on the season and your personal comfort.

How Often Should Seniors Exercise to See Results With SAD?

According to the CDC, older adults should get at least 150 minutes of moderate-intensity exercise a week. While you should definitely aim for this, don't be discouraged if you don't meet the requirements. Even shorter sessions can improve your mood and energy levels, especially if they're done regularly.

Can Group Exercise Help With SAD?

Group exercise can definitely help with SAD! It provides social connection, which can do wonders in combating isolation, which is a common culprit of depression.

Excellent options here are:

Group yoga
Dance
Water aerobics

Are There Risks of Over-Exercising for Seniors With SAD?

Yes, there are risks of over-exercising. They include:

Fatigue
Injury
Increased stress on joints

You should focus on low to moderate-intensity exercise, and try not to overdo it either. Always balance activity with proper rest, hydration, and nutrition.

Start With Seasonal Affective Disorder Physical Exercise

If you find yourself feeling down whenever the season changes, then it's possible that you're struggling with SAD. Luckily, you can do seasonal affective disorder physical exercise to decrease symptoms and feel like yourself again.

It's always good to stay active to improve your overall well-being anyway. So if you weren't exercising before, then there's no better time to start than now!

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