Exercise your option to beat the winter blues

With plenty of winter days left and lockdowns becoming tiresomely common, a lot of us are working or studying at home in our own private bubble. It’s easy to become gloomy, to sink into a torpid little world where the lounge beckons at the end of the day and exercise is a promise for tomorrow. 

We need to remind ourselves that exercise is a healthy and effective way to banish the blues – a mood-enhancer that has mental and physical benefits.

Matthew Bourke, PhD Candidate in the College of Sport and Exercise Science at Victoria University, says that motivation can be difficult. “A good way to get active is to make it into a habit. That way it doesn’t take much effort to motivate yourself; it’s something you do almost automatically. It may be going for a walk to a local cafe at the same time each morning, or making a point of getting out on your lunch break and doing some physical activity.

“We can also use cues to build and maintain habits, such as listening to a specific playlist only when you’re active. Another way is to find a buddy to be active with and keep each other motivated.”

Music through the headphones, a splash of sunshine and natural surroundings all seem to contribute to a more enjoyable experience and Bourke says that is largely because we are then distracted from what may feel unpleasant. “When there are external stimuli, such as music or great views, we tend to focus less on the negative feelings associated with being active, such as sore muscles or burning lungs.” 

Exercise needs to be at least of a moderate intensity to get the benefits. “Moderate intensity raises your heart rate and makes you sweat a little – the equivalent of a brisk walk,” Bourke says. “It is recommended that adults do 150–300 minutes of moderate-intensity activities a week or 75–150 minutes of vigorous intensity exercise that makes you breathe hard and where you can only say a few words at a time. 

“Light physical activity throughout the day may also have health benefits.”

Bourke says that enjoyment is the key to continuing to exercise. “Doing something you enjoy is really important and may lead to more mental and wellbeing benefits than doing something you don’t enjoy.

“Try a lot of activities to find the ones you enjoy the most.”