How Seasonal Affective Disorder and Physical Exercise Support Jackson Seniors

Written By: Jackson Meadow
How Seasonal Affective Disorder and Physical Exercise Support Jackson Seniors

For seniors in Jackson, TN, who suffer from Seasonal Affective Disorder, physical exercise can help improve their overall well-being.

If the winter affects your mood and motivation, you are not alone. In fact, the American Psychiatric Association confirms that about 5% of US adults experience SAD, which can last about 40% of the year. 

By incorporating simple, consistent exercises into their daily routines, seniors can stay energized and connected. This all plays a role in helping maintain their independence within senior living communities.

This article examines the causes of SAD and recommends the most effective exercises for managing it. Keep reading to discover more about winter mental wellness for seniors and the crucial role of an active lifestyle in supporting SAD.

What Causes Seasonal Affective Disorder?

SAD is believed to be triggered by changes in light exposure, which can alter the body's internal clock and lead to disruptions in:

  • Behavior
  • Energy levels
  • Sleep
  • Mood

During winter and fall, shorter days and reduced sunlight can lower serotonin, the chemical that helps regulate mood. It also increases melatonin, the hormone that controls sleep, contributing to fatigue. These seasonal changes can also interfere with vitamin D production, which plays a vital role in supporting brain health. 

Colder temperatures can also reduce outdoor activity, further limiting natural light exposure. Genetic factors, existing mental health conditions, and a personal history of depression can also increase vulnerability to SAD. This is why it's important to identify triggers early and create preventive strategies.

What Are the Indicators of Seasonal Affective Disorder?

SAD manifests differently in each individual. Common symptoms include:

  • Persistent low mood or sadness 
  • Fatigue, low energy, feeling "slowed down"
  • Sleep changes (sleeping more than usual or trouble falling asleep)
  • Changes in appetite, often cravings for carbohydrates, or weight gain
  • Difficulty concentrating or making decisions
  • Social withdrawal or isolating from family and friends
  • Reduced motivation for daily tasks
  • Feelings of hopelessness, irritability, guilt
  • Loss of interest in previously loved hobbies/activities
  • Body aches or muscle tension

Identifying these symptoms can aid in developing more effective SAD management strategies.

What Exercises Are Good for Seasonal Affective Disorder?

Having a consistent exercise routine can alleviate symptoms of SAD. Practical mood-boosting fitness exercises to consider include:

  • Indoor walking: Helps improve circulation and mood
  • Strength training: Include light weights and resistance bands 2-3 times a week to promote muscle strength and boost energy levels
  • Yoga and Tai Chi: These gentle exercises promote body awareness, flexibility, balance, and mental relaxation
  • Chair exercises: Seated movements are ideal for those with limited mobility, providing a safe way to stay active
  • Low-Impact cardio alternatives: Activities like gentle marching in place, step-ups, or light dance routines offer cardiovascular benefits 

Jackson Meadow's Independent Living community offers the ideal environment for incorporating these exercise routines into daily life. Residents have access to a range of amenities and personalized activities designed to support an active lifestyle.

Jackson, TN, Emotional Wellness and Active Aging Tips for Seniors

Even small lifestyle choices can make a significant difference. Here are some winter health strategies to consider:

  • Create a steady routine: Exercising regularly boosts motivation and makes it easier to stay consistent
  • Improve lighting: Bright, well-lit spaces can lift mood and counteract the effects of limited daylight
  • Stay socially connected: Joining local groups or community events offers emotional support and helps prevent isolation
  • Practice calming techniques: Deep breathing, stretching, or meditation can reduce stress and support mental health
  • Choose nutrient-dense meals: Focus on lean proteins, whole grains, and colorful fruits and vegetables, and drink plenty of water throughout the day
  • Monitor progress: Tracking activities gives a sense of achievement and encourages ongoing participation

Jackson Meadow offers exclusive health and wellness programs for older adults. This makes it easier to stay active, connected, and motivated during the colder months. 

Frequently Asked Questions 

Is SAD Considered a Disorder?

Seasonal Affective Disorder is a form of depression that follows a seasonal pattern. It is often called "winter depression" because symptoms typically begin and worsen during the colder months. 

How Is SAD Diagnosed?

Seasonal Affective Disorder is diagnosedby a healthcare professional. It usually involves:

  • Reviewing your overall health and any past medical conditions
  • Conducting a mental health assessment to understand mood changes
  • Examining how symptoms affect daily life and routines
  • Ruling out other conditions, such as thyroid issues or vitamin deficiencies

What Is the Best Treatment for SAD?

Treatment varies depending on symptom severity. These approaches have proven to be effective:

  • Psychotherapy
  • Lifestyle changes
  • Light therapy
  • Medication

How Does Light Therapy Work?

Light therapy uses a bright 10,000-lux light box for 20-30 minutes in the morning to mimic sunlight. It helps reset your internal clock, lifts your mood by boosting serotonin, and reduces winter sleepiness. 

How Often Should Seniors Exercise to Combat SAD?

Seniors can benefit from exercising most days of the week. Try to get about 150 minutes of moderate-intensity activity weekly.

Who Is Most Likely to Get SAD?

Women are about four times more likely than men to experience Seasonal Affective Disorder. This makes gender a key risk factor.

People living in northern regions, far from the equator, are also at higher risk due to shorter daylight hours in winter.

At what Age Do People Get Seasonal Affective Disorder?

Seasonal Affective Disorder usually begins in adulthood, and the likelihood of developing it rises with age. It's uncommon in people under 20.

What Should I Avoid With SAD?

Changes in light exposure can't be avoided. However, a few things to steer clear of include:

  • Staying in bed
  • Overusing alcohol or drugs
  • Isolating yourself
  • Believing all your negative thoughts
  • Overloading yourself

Seasonal Affective Disorder, Physical Exercise Tips for Seniors

If you suffer from Seasonal Affective Disorder, physical exercise is key to managing SAD symptoms. Combining regular activities with creative or social engagement can help seniors stay active, lift their mood, and feel their best throughout the winter months.

Experience vibrant community life at Jackson Meadow, designed with your needs in mind, where personal apartments, supportive services, and lively social activities make every day enjoyable. Leave chores and maintenance behind and focus on your well-being, staying active and connected with friends through events, outings, and wellness programs. Contact us today to learn more.

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