fitness: WHY OUR BRAINS LOVE TO TRAIN IN WINTER

As winter sets in, the urge to hibernate and binge-watch our favorite shows can be strong. However, it’s also a time when many of us experience a dip in our mood due to Seasonal Affective Disorder (SAD). Fortunately, regular physical activity can be a powerful antidote, releasing endorphins that elevate our mood and alleviate depression. Our fitness expert Nikki Ellis shares the many benefits of staying active during the colder months.

How tempting is it to hibernate in these jolly chilly months? Winter is not only a time when we feel inclined to cuddle up and binge watch Bridgeton, it can also be a season when we feel a little less happy. Seasonal Affective Disorder (SAD) affects millions of us each year, causing feelings of depression and lethargy. I wrote in a previous column about LED lights designed to combat SAD and I’ve been having great results with mine. Regular physical activity has also been proven to combat SAD symptoms very effectively. Exercise releases endorphins, often called “feel-good” hormones, which help elevate your mood and alleviate depression. Even a brisk walk in the crisp winter air can make a significant difference, however for ultimate bang for your buck do something in a group – whether it’s a park run, lifting weights or walking with a friend connection and community is great for your mental wellbeing.

Stress Reduction

Exercise is a natural stress reliever. It reduces levels of your body’s stress hormones, such as adrenaline and cortisol, while stimulating the production of endorphins. This dual effect helps to calm the mind and provide a sense of relaxation and optimism. If you are in your midlife transition there are some more specific guidelines around exercise and cortisol which I’ll outline in a future post.

Enhanced Cognitive Function

Physical activity is a powerful booster of brain health. Regular exercise increases blood flow to the brain, which can enhance cognitive function, improve memory, and even protect against age-related decline. In winter, when we might be less active, maintaining an exercise routine can keep your mind sharp and focused. These effects are not just long term – they are immediate! Have an important meeting? Or a deadline you need to hit today? Do a spin class, go for a walk, or go lift some weights – you will feel better, think better and be more creative.

The Science of Endorphins

Endorphins are neurotransmitters that act as natural painkillers and mood elevators. When we exercise, our brains increase the production of endorphins, leading to feelings of happiness and euphoria. This is often referred to as the “runner’s high.” These benefits are not exclusive to running; any form of exercise can trigger this response. I talk a lot about training in a group – science has shown that connection to other humans is incredibly good for your mental health – so look for clubs or studios that value and nurture community. When you train with other people other neurotransmitters called endocannabinoids are released which (short term) cause you to like people more (I know!). People seem nicer after a group session!

Boosting Serotonin Levels

Serotonin is another key player in the exercise-mood connection. This neurotransmitter helps regulate mood, appetite, and sleep. Regular physical activity boosts serotonin production, which can improve overall mood and provide a sense of well-being. If you are sleeping well life always goes much better!

Neurogenesis: Building a Better Brain

Exercise promotes the growth of new brain cells in a process called neurogenesis. This is particularly beneficial in the hippocampus, an area of the brain associated with memory and learning. By encouraging the growth of new neurons, regular exercise helps keep our brains adaptable and resilient.

Go on get out there and train for your brain! You’ll feel so much better for it!

CONNECT

Nikki Ellis is a fitness expert with more than 30 years experience. She runs Cinch Fitness in Melbourne. For more details:
Visit her website: cinch.training/
Follow her on instagram: instagram.com/cinchtraining/