Treating S.A.D. through exercise

Alaska has always been the perfect place for outdoor activities, but when ice covers the mountains and snow blankets hiking trails, how can we combat negative moods and depression?

According to the American Psychiatric Association, Seasonal Affective Disorder, or S.A.D., is a type of depression often felt most acutely during the extremes of the summer and winter seasons. While exercise is one of the best ways to alleviate the symptoms of S.A.D., it can be difficult to exercise when almost anything requiring energy feels draining to engage in. 

Head of the UAA Health, Physical Education, and Recreation Department Eric Oba spoke with The Northern Light about time management and exercise and their effect on S.A.D. symptoms. 

Oba said exercising encourages the body to naturally increase its endorphin and serotonin levels. Endorphins are the body’s feel-good chemicals while serotonin is key in the regulation of mood, appetite and sleep. 

Increased serotonin production coincides with another benefit of exercise — synchronizing of the body’s circadian rhythm. The better synchronized the body’s circadian rhythm is, the better quality sleep one is able to get. 

Exercise also helps in decreasing the production of cortisol, a stress hormone that is a major contributor to feelings of anxiety and depression. 

Exercise also aids in brain plasticity and neuron growth, directly aiding memory and emotional resilience.

Oba highlighted a variety of exercises to combat S.A.D. symptoms, all with different benefits. Aerobic exercise helps boost the release of endorphins and serotonin, while exercising outdoors in natural light aids in regulating melatonin and serotonin production.

Mind-body exercise, such as yoga, can aid with improving emotional regulation. Strength training can help to boost confidence, and high-intensity interval training is time efficient, while also providing a burst of endorphins and energy in the process.

Oba detailed the importance of exercising outdoors to help address the disruption of the circadian rhythm caused by dark Alaskan winters. He said, “there is a lot of documented research that highlights the restorative benefits of simply looking at and being around natural scenes.” 

The psychological benefits of being outdoors along with the physical benefits of exercise make activities like walking campus and city tails some of the most beneficial forms of exercise for treating S.A.D. symptoms.

Oba said that any amount of exercise is a start when planning the frequency or intensity of exercise, with 4-5 times a week for 30-60 minutes a day being ideal. He emphasized, "being consistent can help sustain the positive psychological benefits, like improved serotonin and endorphin levels.” 

Being consistent in exercising can also help improve mood and energy levels more noticeably. While results will vary from person to person, Oba noted that within a few days of beginning to exercise consistently, benefits like better sleep and stress relief will start to occur, with significant reduction in S.A.D. symptoms within approximately six weeks. 

According to Oba, there are five barriers that students often face when trying to combat S.A.D. symptoms. One of the most notable symptoms is the lack of motivation and energy that students may feel when trying to get back on their feet. Oba said "S.A.D. causes fatigue, apathy, and low energy, all of which make it difficult to start or sustain exercise."

Solutions proposed by Oba include starting a routine with short and achievable goals and exercising with friends or joining group activities.

Oba also mentioned the dark days and cold nights of Alaskan winters can have a negative effect on some people. Overnight sleet or a few inches of snow could deter people from starting or continuing their exercise routine because of these unfavorable conditions.

Oba said exercising when the sun is out, dressing warm and utilizing indoor workout equipment at the Avis Alaska Sports Complex could help break students out of an unmotivated state.

Treating S.A.D. through exercise is not easy, but it is achievable through establishing a routine and sticking to it. While UAA may be one of the darkest campuses, it also is surrounded by nature waiting to be explored and full of other options for indoor recreation.