Older adults can reduce the symptoms of seasonal affective disorder with physical exercise. Used in combination with other treatments, physical activity can support a more positive mindset.
Almost 40% of Americans report having negative feelings in the winter. You can reduce these feelings by taking advantage of year-round indoor and outdoor activities for Columbus, GA senior wellness.
Learn more about seasonal affective disorder and how exercise can benefit your emotional health.
What Is Seasonal Affective Disorder in the Elderly?
Seasonal affective disorder (SAD) is a type of depression connected to the change of seasons. Most people with seasonal affective disorder experience it in the fall and winter. Some people have symptoms in the spring and summer.
SAD is different from the anxiety or sadness you may feel at certain times of the year, like around the holidays.
When Does Seasonal Affective Disorder Start?
The two types of seasonal affective disorder are:
- Winter pattern
- Summer pattern
Symptoms of winter-pattern SAD start in late fall or early winter. They typically go away by early summer. Symptoms of summer-pattern SAD start in spring or early summer and go away in the fall or winter.
Diagnosing Seasonal Affective Disorder
Your healthcare provider or mental health specialist can determine if your symptoms meet the criteria for seasonal affective disorder. Your healthcare provider may do a physical exam or request blood tests. They may ask you to fill out a questionnaire about your symptoms, thoughts, feelings, and behaviors.
To be diagnosed with SAD, depressive episodes during the specific season should be more frequent than at other times of the year over the course of at least two years.
Symptoms of Seasonal Affective Disorder
Symptoms of SAD include:
- Feeling sad or down most of the day, almost every day
- Feeling sluggish and low-energy
- Feeling hopeless or worthless
- Losing interest in activities you used to enjoy
- Sleeping too much
- Craving carbohydrates, overeating, and weight gain
- Having difficulty concentrating
People with summer-pattern SAD may experience:
- Difficulty sleeping
- Poor appetite and weight loss
- Anxiety, irritability, or agitation
Other mental health conditions can cause similar symptoms, making it more difficult to get a diagnosis of SAD.
Treatment for Seasonal Affective Disorder in Older Adults
Treatment for seasonal affective disorder usually includes light therapy, psychotherapy, or medication.
Light Therapy
Light therapy (phototherapy) has been fundamental in treating winter-pattern SAD for decades. It uses a special light box that mimics natural outdoor light. You sit in front of the box for 30 to 45 minutes every day, within an hour of waking up.
Light therapy seems to change the brain chemicals that affect mood and is effective for many people.
Psychotherapy
Psychotherapy helps people with SAD develop new habits and ways of thinking that promote healthier behaviors. It often focuses on replacing negative thoughts about the season with more positive thoughts. Studies suggest psychotherapy is as effective as light therapy.
Antidepressants
When symptoms of SAD are severe, your healthcare provider may suggest antidepressants. You and your doctor may need to try several different medications to find the one that works best for you with the fewest side effects.
Seasonal Affective Disorder and Exercise
A clear correlation exists between healthy aging and activity. Exercise can help ease the symptoms of seasonal affective disorder. Many studies have shown the benefits of exercise for emotional health, as reported recently by CNN.
Almost any form of exercise will have a positive impact. Aerobic exercise, strength training, and activities like yoga and tai chi can make your outlook more positive. Activities like gardening have benefits as well.
Physical activity releases endorphins, which are brain chemicals that increase your sense of well-being. Exercise can be a distraction from the cycle of negative thoughts that make SAD worse.
Meeting goals for physical activity and fitness can boost your confidence. This helps improve your mood because you know you’re using healthy coping strategies that benefit your overall wellness. Exercise is one of the best mental wellness tips for seniors.
Frequently Asked Questions
Can Exercise Replace Antidepressants?
For people with severe symptoms of seasonal affective disorder, exercise isn’t likely to replace antidepressants. However, one Australian study found exercise to be more effective than medication at lowering depression.
How Can Physical Activity Help Older Adults With Depression?
Studies show that physical activity improves the quality of life and reduces the symptoms of depression in older adults. Regular exercise supports holistic wellness, including better sleep and lower blood pressure. High-intensity exercise releases endorphins, which make you feel good.
Harvard Medical School reports that low-intensity exercise over time helps the brain grow more nerve cells. Better brain function makes you feel better.
What Type of Exercise Has Been Shown to Best Reduce Symptoms of Depression?
Almost all types of exercise can help reduce the symptoms of depression and SAD. Studies have shown that the most effective types of exercise are:
- Walking
- Jogging
- Strength training
- Yoga
More intense workouts generally have a greater benefit. However, if intense exercise isn’t a good option for you, you will likely still notice the positive effect of lower-intensity workouts on your mindset.
What Exercise Releases the Most Endorphins?
Researchers disagree about whether choosing an exercise that releases the most endorphins is possible and, if so, what that exercise would be.
A study in Finland found that high-intensity interval training significantly increased the release of endorphins. However, other studies have shown that moderate physical activity releases endocannabinoids, another type of brain molecule that makes you feel good.
The most important factor is to choose a type of exercise you like and will do regularly.
Exercise for Emotional Health
You can effectively lessen the symptoms of seasonal affective disorder with physical exercise. The type of exercise isn’t as important as doing it regularly. Physical activity may not replace conventional treatments, but adding it to your treatment plan will give you stronger winter mood support.
TerraBella Riverplace independent living community offers a unique blend of personalized services and thoughtful amenities for a resident-directed lifestyle. Our Dimensions health and fitness program is designed to support your holistic wellness, including mental, physical, emotional, and spiritual components. Our compassionate staff are here to support you in your journey to better well-being.
Schedule a tour of TerraBella Riverplace today to see how joining our community can improve your quality of life.
