By Elizabeth Levinson, MD, Family Medicine Physician—Virtua Urgent Care

Winter has a way of sneaking up on us. One day it’s light out at dinner, and the next it’s dark before you’ve even left work. The colder days and shorter daylight hours can leave a lot of people feeling more tired, less motivated, and a little “off.”

The good news? One of the most effective mood boosters doesn’t come in a bottle or require a prescription — it’s movement.

When you exercise, your brain releases feel-good chemicals that help lift your mood. Over time, regular exercise can also build confidence, improve self-esteem, and give you a sense of accomplishment — all of which can help ease feelings of depression.

What's the best exercise for when you feel down?

I recommend walking because pretty much everyone can tolerate a walking program.

Ultimately, the best exercise is the one that you’d do consistently. Adults should exercise about 30 minutes day, 5 days a week and engage in moderate or high-intensity muscle-strengthening activities 2 or more days a week.

Consistency is key. The mood-boosting effect from endorphins can last for several hours but, for sustained benefits, you have to exercise consistently a few times a week and make it a lifetime habit.

*Please consult your physician before starting an exercise program.

What counts as exercise?

Exercise doesn’t have to mean a gym membership or a high-intensity workout. Any movement that gets your body moving and your heart rate up counts, including:

• Walking the dog
• Dancing in your living room
• Light strength training or bodyweight exercises
• Yoga or stretching
• Taking the stairs instead of the elevator

If it gets you moving and you can do it consistently, it’s doing its job.

3 ways to sick to an exercise plan

Find the best time to exercise

Everyone’s energy peaks are different, so the best time to exercise depends on the person. Some people have more energy in the morning and others in the evening.

Schedule exercise as you would any other important task

Plan to work out 5 or 6 days a week and schedule it into your routine. Don’t give up on your program because you missed a day. Give yourself credit for the days you did exercise and commit to working out again the next day.

Keep things interesting

Listen to music, podcasts or audiobooks. And, try different types of exercise in various environments (i.e. your living room or outdoors). Outdoor exercise provides greater exposure to sunlight, which can be helpful for people with depression, especially if you suffer from seasonal affective disorder (SAD).

Exercise is helpful — but it’s not the only support

Exercise can play an important role in improving mood, but it’s not a replacement for professional care. If feelings of depression are persistent, worsening, or interfering with daily life, it’s important to talk with your primary care provider.

Your doctor can help rule out underlying conditions, recommend appropriate treatment, and guide you toward resources that support your mental and physical health.

To make an appointment with a Virtua primary care doctor, call 888-847-8823.