Winter can be a very frustrating time for many
people. Activity level goes down
because the temperature drops, days get shorter, and the weather can make it
hard to get around. Winter is actually
known for being the highest time for being diagnosed with depression, hence
“The Winter Blues”. However, what if I
told you there are some things anybody can do to “Beat the Blues”? And, what if I told you that it is as simple
as taking 25-30 minutes a day to just exercise? It’s that simple! Here’s the catch though. Most people don’t know or understand how to
safely exercise in their own homes. I
will give you a quick idea of how simple exercise can be to give you the boost
you need this winter.
First,
you have to forget the concept that exercise has to be done with equipment or
in a gym, and it doesn’t need to make you tired. Moderate exercise is also known as “walk and
talk” exercise. You should be able to
hold a conversation even though you are exercising. This ensures that you are not pushing too
hard and causing unnecessary fatigue.
And remember exercise is simply “planned activity”. Exercise can be anything! It can be going up and down your stairs,
sitting and standing in your chair repeatedly, or just walking laps around your
house. The beauty of exercising is you
can find what you like, and make it fun.
Second,
get yourself moving for those 25-30 minutes!
Studies by the Center for Disease Control (CDC) show that daily moderate
exercise of 25-30 minutes lowers anxiety and depression, reduces risk of heart
and brain conditions, decreases falls risk, and improves overall well
being. All of this is what helps you
“Beat the Blues”. Some options I
already mentioned are just doing simple stair climbing, repeated sit to stands,
or just walking. Some other options
include, marching in place, leg kick outs while sitting, push-ups (if able), or sit-ups (if able). Remember these should
all feel like a moderate intensity, not too hard and not too easy. And they should never cause pain. (Consult a physician or medical provider if
pain limits your activity).
Lastly,
get your friends involved! Group
exercise is shown to improve the psychological benefits of exercise. If the weather permits, meet us with your
friends and walk in the mall or at the gym.
Or, just give them a call and exercise while talking on the phone. This also helps you stay more compliant with
the program, and it gives you a buddy to hold you more accountable. According to the CDC’s Physical Activity Guide for Americans, group exercise not only
improves your compliance to a program but also your desire to be active. If you want to exercise, it is much easier to
stay active, healthy, and “Beat the Blues”.
So
remember, all you need to do to “Beat the Blues” is get moving 25-30 minutes of
your day! And grab a buddy for a little extra push! It’s that easy!
Brandon Lewandowski PT, DPT is Clinical Supervisor of PTW's newest location in Horsham, PA! To schedule a visit with Brandon call 215.394.5893
