It’s natural to want to hibernate in winter and many people find themselves moving less and eating more. A variety of different hormones and habits feed this inclination.
When there’s less daylight, the balance between your serotonin and melatonin shifts. These hormones regulate various human functions such as sleep, mood and appetite. Circadian rhythms change in the colder months, making it more difficult to summon the motivation to move. At the same time, lower serotonin can cause cravings for carb-packed comfort foods.
These hormonal changes can easily consolidate sedentary habits over the winter months. Cold, dark, wet conditions make it more difficult to exercise at either end of the day – getting out of bed earlier in the mornings and going out in the evenings can seem equally unpleasant. It’s easy to fall into the habit of just staying at home. Regular exercise improves immunity, so a sedentary lifestyle increases the risk of succumbing to bugs and further entrenching unhealthy habits. The longer you’re away from your regular exercise routine the harder it is to get back into it.
Fortunately, it’s not too difficult to interrupt a downward spiral by adding a bit of movement into your day. The temporary hormone imbalances of the winter season can be levelled out by endorphins, the hormones you produce when exercising. Endorphins moderate the appetite and reduce cravings. Exercise also stimulates the production of the three other happy hormones that impact how you feel – serotonin (the security hormones), dopamine (the motivation hormones) and oxytocin (the bonding hormones). Exercise tires your body out, promoting more restful sleep which further boosts immunity and vitality. Maintaining a healthy weight and a fit body through winter gives you the confidence and resilience to handle challenges of every kind.
When you’re choosing the right type of winter exercise it’s important to begin with something you enjoy. If you’re feeling flat in body or spirit you might find that a low or moderate intensity option is a good place to start. High intensity training is the most efficient way to burn calories but exercise is a stress on the body and in some cases it can be a negative stress rather than a positive one. It is difficult to gain physical condition from high intensity training if you are under stress, sleep deprived or not 100% well. As long as you aren’t below-the-neck-sick (chest congestion, stomach cramps, vomiting, diarrhoea, fever) then all movement is good movement. So start with something that feels manageable and build up from there.
Winter is a tough time to get motivated to exercise but it’s worth it for all the benefits to your body and soul. Appropriate exercise can help you maintain health, confidence and vitality through every season.
