How to deal with Winter Depression
A blizzard has hit your town and your car is covered in 12 inches of snow. The last thing in the world you want to do is spend 20 minutes getting your car dug out and fight the roads to go blast 1 hour of cardio at 5am. The cold weather just does something to your body and your mind that is very hard to explain. I am a fitness junkie, I live and breathe it everyday as many of you know but even at times when the weather is fierce the last thing I want to do is leave my house to go workout. For the many of us that do not live in the beautiful weather of Hawaii or California 365 days a year and never have to worry about major climate change you can relate to this topic.
There is a condition out there that has been studied thoroughly, it’s called SAD, not the word we commonly use it as but it has many of the same side effects. Seasonal affective disorder (SAD) has been studied at length by psychologists. It is more than just the “winter blues”; it is an actual type of depression. Symptoms include cravings for specific foods, loss of energy, hopelessness and oversleeping. As the season changes so does our body to get prepared for the cold weather. I always compare it to an animal hibernating, they get prepared for the winter then stay underground or inside for months. It is much like how we are when the winter comes. The days are shorter and nights are longer, our bodies respond by shutting down earlier. Over the winter months this can lead to depression and weight gain.
People who live in warmer climates typically wear fewer clothes. You are more conscious of everyone around you and have more accountability. If the people around you are fit it brings on more accountability for you to also stay fit. In the winter we bundle up in 3 layers and can cover any extra weight we have gained. Our bodies tell us to pack on the fat to keep our bodies warm. During cold weather our body shivers because of the cold. Your body will burn calories trying to keep it balanced the only side effect of this is later on your body’s appetite raises because of the extra calories you burned while trying to regulate yourself.
The seasons affect your activity levels too. Pedometer research published in the journal Medicine and Science and Sports and Exercise uncovered a huge difference in the number of steps taken between the summer and winter:
7616 steps per day in summer
6293 steps per day in fall
5304 steps per day in winter
5850 steps in spring
Check out this crazy statistic, Studies have shown we take 2300 less steps per day in the winter. You multiply that by 4 months of cold weather and you are 276,000 less steps which are about 157 miles less in the winter compared to the summer.
Do you see where I am getting with this, less calories burned equals more lbs gained? The key is to MOVE. I am not saying go Rocky style and carry a log on your back in -20 degree weather, but if it is too cold outside to get to the gym then walk up and down your stairs at your home. Do jumping jacks 20 minutes per day… I do not care what you do just move or you will find yourself 5-10 lbs heavier once summer comes.
Here are some tips to make sure you stay fit through the winter
#1. Exercise – There is no better stress reliever and anti depressant then going to the gym and working your tail off. If you look and feel better about yourself you will not want to shut yourself off when it gets cold out. If the roads are bad then workout at home.
#2.Get sunshine- The sun will make you feel happy it also supplies us with vitamin A. If the sun is out, go take a 10 minute walk or find a window at home that the sun is shining through and relax for a bit
#3. Have your friend’s close- Having a friend or multiple friends to go do things with or exercise together makes things much easier. The last thing you want to do is recluse yourself.
#4. Your diet- Try your best to keep things balanced. It is always tough through the holidays to not cave in and eat those delicious desserts but do your best to only have one bit of pie rather then the whole pie.
#5. Stay hydrated- Sometimes in the winter we do not sweat as much so you do not drink as much water. When we are dehydrated we will feel more sluggish which will also be another reason we do not feel like doing anything. Try and drink ¾- 1 gallon a day of water
#7. Make some goals- Through the winter months set yourself some goals, this will keep you busy and set you up for a great summer.
We all deal with things differently in life the key is trying to find your balance and the things that make you happy. Some people love the cold weather; some people find it very depressing. Either way stay focused on being the best you can be through working out, proper nutrition, positive choices and cutting negatives.
Micah LaCerte
WWW.HITCHFIT.COM – The Best Online Personal Training System on the Planet!
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