Health News Wales

30-minute activity can ward off feelings of depression, expert says

September 6, 2024

30-minute Activity Can Ward Off Feelings of Depression, Expert Says

A third of people in the UK may start feeling low in the coming weeks due to seasonal affective disorder (SAD), which often surfaces as autumn sets in, according to research from wellness company YorkTest. SAD symptoms include despair and anxiety, but regular exercises can diminish the risk of depression by up to 30%, states the Mental Health Foundation.

Gavin Cowper, an exercise expert and the owner of Exersci, suggests five simple 30-minute exercises to integrate into your weekly routine to help alleviate seasonal depression symptoms.

  • Low-impact walking: Walking boosts endorphin production, aiding relaxation and mood elevation. It also enhances blood flow to the brain, improving cognitive function. Aim for a 30-minute walk daily to improve sleep quality and support weight loss.
  • Yoga: Yoga reduces stress hormones and promotes relaxation, reducing anxiety. Regular practice strengthens brain connections, enhancing cognitive function. Aim for 30 minutes of yoga every other day with a focus on gentle poses for relaxation.
  • Pilates: Pilates triggers endorphins and serotonin, leading to improved well-being and energy levels. It also enhances sleep patterns and calms the nervous system. Include mat pilates in your routine 2-3 times a week for 30 minutes.
  • Swimming: Swimming releases endorphins and improves brain blood circulation, maintaining brain health. Cold water swimming can help manage depression symptoms. Swim for 30 minutes 2-3 times a week for optimal benefits.
  • Strength training: Weight lifting and squats lower cortisol levels, enhancing mood post-workout. The repetition in strength training releases dopamine, boosting focus and motivation. Strength train targeting major muscle groups 2-3 times weekly for 30 minutes.

Gavin emphasizes that staying active not only enhances mood but also boosts self-esteem, positively impacting overall well-being. Consistent engagement in these exercises can help manage symptoms of SAD and improve mental health during the autumn season.