Exercise to Beat Winter Depression

Seasonal depression often comes from reduced daylight, lower movement, and disrupted sleep. I've always been effected by this, every winter, even 4 years of living in LA, the cold(er) weather truly made me depressed.

But luckily, I learned early on in my life that moving my body really helps boost my mood. In the winter especially, it helps me sleep more deeply, and gives my days some structure when everything outside feels dark and depressing. Anything that gets my body warm helps me feel more like myself again.

Start Small and Stay Consistent

Long workouts are not necessary! Ten to twenty minutes done regularly improves mood more than occasional long sessions.

Focus on consistency. Aim for movement most days.

Use Heat to Support Mood

Sauna:

Heat increases circulation and releases endorphins. Regular sauna use connects with lower stress levels and improved mood.

• Use two to four times per week

• Ten to twenty minutes

• Hydrate after

Hot Baths:

Hot water relaxes muscles and helps the body wind down. Many people sleep better after evening heat exposure.

• Use after movement or before sleep

• Twenty to thirty minutes

• Magnesium salts can help

Try Short Intense Workouts

HIIT workouts lift mood quickly. Short bursts of effort increase dopamine and focus.

Fifteen minutes is enough

Two to three sessions weekly

Pair with rest days

Low Impact Movement Still Works

Walking, yoga, stretching, and light strength training support mental health. Outdoor movement during daylight hours adds benefits from light exposure.

• Walk daily when possible

• Move earlier in the day

• Keep intensity moderate

  
  

Light Exposure Isn't a Myth

Morning light supports mood and sleep timing. Exercising near windows or outdoors increases benefits.

• Aim for daylight movement

• Even cloudy light helps

Combine Movement and Heat

Exercise combined with or followed by heat offers strong mood support. Movement energizes the body. Heat supports recovery and relaxation.

• My personal favorite is hot yoga!

Utilize this simple routine:

• Short workout

• Sauna or bath

• Hydration and rest

(Personally, I HAVE to warm up in the sauna in the winter before my workout begins)

Prioritize the Basics:

Getting enough sleep, hydration, and regular meals are baseline requirements.

• Drink water consistently

• Eat enough protein (rec. .7-1.0 g protein per lb body weight)

• Sleep on a schedule

Movement creates momentum. Warmth supports recovery. Simple habits done often change how the body feels and responds.

Progress comes from consistency, not perfection.

My personal secret tip: I always plan myself a vacation as a reward and gift to myself for getting through winter. So in early March or April, I tend to vacation in Florida, CA, Hawaii, etc for 4-5 days. This always gives me motivation to go to the gym on the really cold days, and it gives me something to look forward to all winter.