Combat the winter blues with exercise

Except for some parts of Victoria most of the country is experiencing clear skies, and worsening drought conditions, but as winter approaches, the skies are bound to darken and our daylight hours will shorten.

So what, that's normal, I hear you say. But did you know that as the actual time spent in daylight decreases, the incidence of depression in many people increases? The winter blues, as they are commonly known, is a mild case of depression caused by the decrease in exposure to sunlight as autumn progresses.

Those suffering from the winter blues fall into a depressed mood in the autum and continue to feel depressed throughout the winterand into the early spring, when these feelings disappear. The winter blues and its more severe counterpart, Seasonal Affective Disorder (SAD), affects about four times as many women as men.

According to researchers at Cornell University in New York, USA, the winter blues are primarily caused by unstable melatonin levels, a hormone produced during sleep, and serotonin, a neurotransmitter responsible for mood, hunger, and sleep. As the days become shorter and the hours of sunlight decrease, sufferers of the winter blues experience changes in their mood, energy level, and ability to concentrate. Although the winter blues are not as severe as long-term depression, they can change the way a person thinks, reacts, and deals with everyday challenges.

Aerobic exercise has proven to help those who are suffering from the blues combat that depressed feeling. Not only does aerobic exercise improve mood, but it also has been shown to reduce stress, which often exacerbates feelings of depression brought on by the winter blues. Studies have pointed out that one hour doing aerobic exercise outside (even with cloudy skies overhead) had the same benefits as 2.5 hours of light treatment indoors. Aerobic exercise rids winter blues suffers from feelings of depression because it increases serotonin levels. And what's one of the best aerobic exercises available - cycling of course!

By exercising outside you'll also be burning more calories as your body needs to use extra energy to maintain its core temperature. In one study, subjects burned 12% more energy during outdoor sessions in cold weather.

Cycling in winter takes some forethought as far as clothing is concerned. Depending on where you live you may need to don cycling tights instead of cycle capris. Arm and leg warmers double the use of your normal cycle knicks by adding coverage and warmth. A moisture wicking, light weight vest/singlet to cut the chill and absorb the sweat while keeping you warm, is a must in the majority of Australian winter climates. Heavy duty cycling gloves are also a must, as are shoe covers, especially if there is a frost on the ground.

And you need to ensure that your lights, both front and rear are in good working order as you will be starting your cycling session before the dawn if you need to combine your cycle workout with your work day.

And the first cup of coffee after an early morning winter ride always seems to taste great!

So shake off the blues by getting out into the weather - rug up and work up a sweat, you'll feel much better for it.

Resources

National Institute of Mental Health (NIMH)

Winter Blues: Seasonal Affective Disorder, What it is and how to cure it. (1993) Norman Rosenthal. New York: Guilford Press.

Web MD. Keyword Search: Winter Blues;

Seasonal Mood Disorders. (1990). A.J. Lewy and M.C. Blehar. Alameda CA: Hunter House

Gannett Intern, Giorgio Piccoli, '07