If you woke up today feeling low, there’s a reason behind it, and it’s not just because its Monday. Today is Blue Monday, supposedly the most depressing day of the year. Coined back in 2005 by travel company Sky Travel, it was an attempt to sell more holidays, but the term has stuck 20 years later.
Blue Monday usually takes place on the third Monday in January and was chosen as the most depressing day of the year as it is often when people are struggling financially after the Christmas period, the weather is dark, cold, and wet, and many have abandoned their new year resolutions, resulting in a low mood for many.
Whilst Blue Monday might not have any scientific backing to its claim, many struggle with their mental and physical wellbeing in the winter months. Seasonal Affective Disorder (SAD) affects almost 1 in 3 in the UK, and not taking care of yourself physically and mental during this period can make you more vulnerable.
Fitness experts from Live Football Tickets explained further: “Research shows that light activities, like slow walking and housework decrease in winter, while time spent sitting and sleeping increases.
“Physical activity helps boost the production of mood-enhancing chemicals like endorphins and reduces stress hormones. While it can be hard to find the motivation to get up and move during the darker months, regular exercise, even quick stretches, can lift your energy and soothe anxiety.”
It can be hard to get out of bed during these dark months, and the cold climate means we’re more likely to stay inside. But experts say even gentle workouts our walking around your home can have important benefits.
“Don’t forget to take breaks to stand, stretch, or walk around regularly. Long periods of sitting can weaken muscles and reduce joint flexibility, which makes everyday activities feel harder. Even gentle exercises like yoga, swimming or cycling are great ways to maintain mobility and boost circulation, while being easy on the joints.
“An added perk of exercising in the cold is that it could help supercharge your immune system, with pre-exercise shivering found to raise norepinephrine levels, which enhances your immune response after exercise.”
So if you want to look after yourself better to help not only improve your physical health, but your mental health too, here are some tips on what exercises to do and how to do them safely this winter.
Start with light movements
Cold weather can tighten muscles and joints, increasing the risk of injury if you jump straight into exercise. Start with light movements like walking or gentle stretching, and pay special attention to areas such as your back, legs, and shoulders, which are prone to stiffness in the cold.
Tailor your workout plans to the weather
If road conditions are wet or slippery from frost or rain, always adjust your exercise plans for safety. Instead, consider indoor activities such as swimming and yoga that are great alternatives to help keep you strong and in shape while being gentle on your joints and muscles. Swimming, in particular, is a full-body workout that tones and strengthens without straining your joints.
Keep your core strong for stability
Your core muscles are key to maintaining balance and stability. Strengthening them helps prevent injury, especially in winter when icy conditions increase the risk of falls. Incorporate exercises like planks, bridges, and abdominal workouts to boost core strength, improve posture and stay steady on your feet.
By taking precautions, focusing on your core, and having a variety of workouts planned, you can continue to stay physically and mentally fit, no matter the weather.