Seasonal Affective Disorder (SAD)
Has your mood darkened with the shorter days and longer nights of fall and winter? If you’re like many people, getting less sunshine and being less active this timeofyearcancontribute tofeelingsof sadness and apathy that may be associated with Seasonal Affective Disorder (or SAD). The good news is that regular exercise can help boost your mood and guard against symptoms of seasonal affective disorder. EXERCISE AND SEASONAL AFFECTIVE DISORDER According to the Centers for Disease Control (CDC)andPrevention,14percentofpeople in the United States experience SAD (also known as seasonal depression). But research shows that many people can manage or avoid SAD with 30 to 60 minutes of exercise and 20 minutes of exposure to sunlight each day. In addition, data show exercisers have lower rates of recurrent depression compared with study participants
who do not exercise.These figures emphasize the importance of exercising throughout the winter, especially if your goal is health and well-being as well as a trim waistline. Try the tips for maintaining your winter exercise routine this winter: • Arrange your schedule to start and end later or earlier so that you can exercise outside after sunrise or before sundown. • Get outside to walk, jog, run, snowshoe, or cross country ski. The exposure to sunlight can help increase your vitamin D levels and elevate your mood. • Enlist the services of a personal fitness trainer. Manypeoplefindmeetingwithapersonalfitness trainerhelpsthemstickwiththeirexerciseroutine. Personal fitness trainers also can help vary workouts to keep them interesting and effective.
GET PROFESSIONAL HELP IF YOU NEED IT Although lack of sunlight and activity often are culprits of seasonal affective disorder, genetics and hormonal changes also may contribute to the condition. If exercise alone doesn’t improve your mood and your sadness persists for more than 2 weeks, schedule an appointment with one of our physiotherapists. We will provide you with techniques in addition to exercise to manage stress. References: Rosen LN, Targum SD, Terman M. Prevalence of seasonal affective disorder at four latitudes. Psych Res. 1990. 31;131-144. RosenthalNE.Winterblues:everythingyouneed toknow tobeatseasonal affective disorder. New York, NY: Guilford Press; 2006. Blumenthal JA, Babyak MA, Doraiswamy PM, et al. Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosom Med. 2007;69(7):587-96. Centers for Disease Control (CDC) and Prevention. CDC Features. Insufficient sleep is a public health epidemic. www.cdc.gov/features/ dssleep/. Accessed November 1, 2016. Centers fordiseaseControlandPrevention.AlcoholandPublicHealth. Frequently asked questions. http://www.cdc.gov/alcohol/faqs.htm. Accessed November 1, 2016.
Try this movement if you are experiencing back pain Exercise Essential
Tasty Recipe Grilled Shrimp Tacos with Sriracha Slaw
Helps Relieve Back Pain
www.simpleset.net
FORWARD BEND - LONG SITTING Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. This helps with lower back pain. Hold for 20 seconds and repeat as needed.
• 1 lb. large shrimp, peeled & deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas
• 1/4 cup extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt • Freshly ground black pepper
Inasmallbowl,mix togetheroliveoil,cilantro,and1/3of the lime juice.Seasonwithsalt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coatedand letmarinate20minutes.Meanwhile,makeslaw: Ina largebowl, tosscabbage withmayo, remaining lime juiceandsriracha.Seasonwithsalt.Heatgrill tohigh.Skewer shrimpandgrilluntilcharred,3minutesperside.Grill tortillasuntilcharred,1minuteper side. Serve shrimp in tortillas with slaw.
advanceaquaticpt.com
Made with FlippingBook flipbook maker