5 exercises to ease seasonal affective disorder that take just 30 minutes

Kate Ng
·Trending Lifestyle Reporter
Updated ·4-min read
Burry Port, Wales, UK: December 26, 2021: A group of mature female friends swimming in the sea. The Bluetits Chill Swimmers Ltd is a social enterprise committed to empowering our inclusive community of outdoor dippers.
If you get affected by SAD, you can pick up a few simple exercises to boost serotonin levels. (Getty Images)

And just like that… Summer is over. Autumn has made its presence known loud and clear, as rainy weather and colder temperatures swept throughout the UK this week. For some, that means seasonal affective disorder (SAD) is right round the corner.

SAD is a type of mood disorder that is usually linked to the seasons. Symptoms of SAD, which include persistent low mood, lack of interest in socialising, feelings of despair, low self-esteem, concentration issues, and more, usually manifest in the colder months, but they can occur during summer too.

According to the NHS, an estimated 2 million people in the UK experience SAD every year. It is thought that the reduced exposure to sunlight during the cold, dark months of winter may be the primary cause of SAD.

Scientists believe that exposure to sunlight can increase levels of the ‘happy hormone’ serotonin in the brain. Serotonin is vital for improving mood and boosting energy. But when the days become shorter and darker, we get less sunlight and serotonin, which for some people may lead to low energy and moods.

But sunlight isn’t the only thing that helps us make more serotonin. Regular exercise has also been shown to reduce the risk of depression by up to 30%, according to the Mental Health Foundation.

So if you experience SAD when winter rolls in, making sure you get regular exercise is really important to help regulate your mood. It doesn’t have to mean spending an hour in the gym either - even a short 10-minute brisk walk has been known to improve a person’s physical and mental wellbeing.

Exercise expert and owner of Exersci, Gavin Cowper, outlines five simple 30-minute exercises that you can fit into your week to help ease the symptoms of seasonal depression.

Two senior women on a walk together in the North East of England. They are chatting an holding insulated drink containers.
Wrap up warm and head out for a 30-minute walk. (Getty Images)

"Simple low impact exercise like walking boosts the body’s natural production of endorphins, which helps you relax and lift your mood. Walking also helps improve blood flow to the brain, improving cognitive function, and allowing you to think clearly.

"To get the full benefits, aim to fit in 30 minutes of low-impact walking each day. Staying consistent with this exercise will improve your sleep quality and support gradual weight loss, boosting your overall well-being."

"As one of the most relaxing exercises, yoga has been found to reduce stress hormones in the body while boosting endorphins to promote relaxation and reduce anxiety.

"Practising yoga strengthens connections in your brain, improving your cognitive function as well as reaction time and overall mental sharpness. Regular yoga can foster mindfulness. Aim for 30 minutes of yoga every other day, especially after a stressful day focusing on gentle or restorative poses to promote relaxation."

"Practicing pilates can improve your mood by triggering endorphins and serotonin to promote well-being, as well as boost energy levels and improve your sleep patterns, making it easier to manage everyday responsibilities.

"Pilates focuses on controlled movements and deep breathing, which soothes the nervous system, especially for those with SAD. To get the best results, include mat pilates into your workout routine 2-3 times a week for 30 minutes, particularly before bed."

woman in Cornwall,UK swimming in lake
Many people have become fans of cold water swimming in recent years because of the mental and physical health benefits. (Getty Images)

"Swimming reduces stress by releasing endorphins and improves blood circulation to the brain, which helps to maintain brain health and boost cognitive function. In particular, cold water swimming can help alleviate symptoms of depression as the body’s shock response to the cold helps you adapt and manage stress.

"For the best results, complete 10 to 20 laps - which takes around 30 minutes - 2 to 3 times a week."

"Strength training like weight lifting and squats releases endorphins and lowers cortisol, the stress hormone, significantly improving your mood after your workout. As strength training involves repetition, the exercise releases dopamine which improves your focus and motivation.

"This helps reduce the risk of cognitive decline, particularly in older people. For the best results, strength train 2 to 3 times a week for 30 minutes, targeting major muscle groups with exercises like squats, lunges, and weightlifting."

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