I find so much freedom in running, leaving my computer behind for at least 20 minutes and getting around on my own physical power. It is how I allow my brain to rest and renew while I engage myself physically. After being cooped up as a result of winter weather, getting active feels great!

Although I have to add some extra layers to run in the cold and the snow, I banish claustrophobia by escaping and actually being outside. Even when my car is stuck behind a wall of snow and must be shoveled out, I can find some place to run as long as the roads are plowed. I can get out and go somewhere under the power of my own two feet.

This is my first year ever running in cold weather. It took some convincing for me to try it, but once I did I was sold and felt empowered. Even in Central Indiana there is no reason to pay for a gym membership. If I plan well, I can run outside several times per week, and stick with my fitness plan.

Banish the winter blues and free yourself from claustrophobia by running away, no matter the weather.

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Running Away From Winter Claustrophobia

More than 19,000 Scottish citizens were included in this study, utilizing Scottish Health Surveys and the General Health Questionnaire (GHQ-12). The researchers took into account participants’ differences in age, gender, social economic status, marital status, BMI, long-term illness, and smoking when compiling the results. It is not surprising that they found that daily physical activity was correlated with a lower risk of psychological distress. Activities noted as physical exercise included athletics, walking, gardening, and housework. Although even daily vacuuming and dusting can improve your mental health (and your physical environment), researchers did report less risk of psychological distress for those participating in athletics.

The most surprising result is that mental health benefits were observable with only 20 minutes of physical activity (even housework) per week! That is less than three minutes each day!

eWhat excuses do you have left? Research is showing that a minimal level of physical exertion for a minimal amount of time each week will likely make a positive impact on your mental health. In addition, if you are active for a longer period or with more exertion, the benefits will increase. Take your dog for a walk, do calf raises while you brush your teeth, squeeze your glutes while you prepare dinner, do jumping jacks before you jump in the shower, do crunches on commercial breaks, park at the back of the lot, take the stairs, vacuum more frequently; find ways to increase your activity and improve your mood. Every little bit will help!

This minimum amount of physical activity may improve your mental health without having any impact on your physical health.

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Minimal Physical Activity Necessary to Improve Mental Health

Our natural response to the seasonal changes only becomes a disorder when the distress is in excess of what would be expected from the stressor (seasonal change) and/or when it interferes with functioning in more than one key life area. If you are late to work every day and fighting more with your significant other, your response may be severe enough to be considered a disorder. Regardless of the extent to which the seasonal change effects you, there are several things you can do to fight the winter blues.

Light therapy – The change in daylight and thus your circadian rhythms can be a major player in SAD. Even if the sun is not yet up when you rise, you can mimic the effects by turning on the lights around you right away. Light boxes have not yet been approved by the FDA, but are a common means for adding more light to your life. If possible, you may want to escape to a sunnier climate for a brief break.

Exercise – You may be feeling lethargic and opposed to driving through the snow to get to the gym; however, regular exercise will relieve stress, invigorate your body, and improve your mood. Get creative and make sure you’re doing something somewhere to stay active.

Socialize – It is easy to want to “hibernate” and stay indoors when it is less pleasant outside, making regular socialization more difficult. Research shows that people are mildly anxious and depressed while watching TV and those that spend more time watching television are less satisfied with their social lives. Whether going out with friends, house parties, or phone calls, make sure you stay connected to those people who are important in your life and who can support you.

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Don’t Let the Winter Season Leave You SAD