A new expert advises that engaging in a 30-minute activity can help fend off feelings of depression, Wales Online reports. As the autumn season approaches, one in three people in the UK are expected to start experiencing symptoms of seasonal affective disorder (SAD), including despair and anxiety. Research from wellness company YorkTest reveals that regular exercise can lower the risk of developing depression by up to 30%, as highlighted by the Mental Health Foundation.
Exercise does not have to be strenuous – even a short 10-minute brisk walk can be beneficial. Gavin Cowper, an exercise specialist and owner of Exersci, recommends five simple 30-minute exercises to incorporate into one’s weekly routine to alleviate symptoms of seasonal depression. Gavin emphasises the importance of staying active, as it not only enhances mood but also boosts self-esteem, contributing to overall well-being.
One of the exercise options mentioned is low-impact walking. This simple activity promotes the body’s natural production of endorphins, enhancing relaxation and mood elevation. Walking also improves blood flow to the brain, leading to better cognitive function. The recommendation is to aim for 30 minutes of low-impact walking every day for optimal benefits.
Yoga is highlighted as a relaxing exercise that reduces stress hormones while increasing endorphins for relaxation and anxiety reduction. Yoga practice strengthens brain connections, improving cognitive function and overall mental sharpness. The suggestion is to engage in 30 minutes of yoga every other day, focusing on gentle or restorative poses for relaxation.
Pilates, another recommended exercise, can help improve mood by triggering endorphins and serotonin, promoting well-being and boosting energy levels. The controlled movements and deep breathing in pilates soothe the nervous system, particularly beneficial for individuals with SAD. Including mat pilates in one’s routine 2-3 times a week for 30 minutes, especially before bedtime, is advised.
Swimming is also cited as an effective stress-reducing activity that releases endorphins and enhances blood circulation to the brain, supporting brain health and cognitive function. Cold water swimming, in particular, can aid in managing symptoms of depression. Completing 10 to 20 laps – approximately 30 minutes – 2 to 3 times a week is recommended for optimal results.
Strength training, such as weight lifting and squats, is mentioned for its ability to release endorphins and reduce cortisol, the stress hormone, significantly improving mood post-workout. Dopamine release from repetitive strength training improves focus and motivation, reducing the risk of cognitive decline, especially in older individuals. To reap the benefits, it is advised to engage in strength training 2-3 times a week for 30 minutes, focusing on major muscle groups with exercises like squats, lunges, and weightlifting.
In conclusion, incorporating these 30-minute exercises into one’s weekly routine can go a long way in alleviating symptoms of depression, boosting mood, and enhancing overall well-being, especially as the autumn season approaches.