As the days get shorter and the weather turns colder, it’s normal to feel your motivation dip along with the sunlight. Many people notice lower energy, sluggishness, or even a touch of sadness during this time of year. But here’s the bright side; one of the most effective ways to lift your mood and fight off the winter blues is through movement.
Exercise doesn’t just keep your body strong. It also supports your mental health, improves focus, and boosts energy. And you don’t need an intense workout to reap the benefits.
🌤 Why We Feel the “Winter Blues”
During fall and winter, shorter daylight hours reduce your body’s exposure to natural sunlight. This can disrupt your sleep-wake cycle and decrease serotonin (the brain chemical that helps regulate mood). The result? You may feel tired, less motivated, or down.
💪 How Exercise Helps Lift Your Mood
Movement triggers the release of endorphins (your brain’s natural “feel-good” chemicals) and increases serotonin and dopamine levels, helping regulate mood, reduce anxiety, and improve sleep. Exercise also helps you feel more energized and confident — two things that can make a huge difference when the days feel heavy.
🧘♀️ Simple Exercises to Boost Mood This Season
You don’t need fancy equipment or a gym membership to get started. Here are a few PT-approved movements you can do at home or during breaks at work:
1. Standing Hip Swings
Why: Loosens tight hips and increases blood flow, perfect if you sit for long hours.
How to do it:
- Stand tall and hold onto a stable surface for balance.
- Swing one leg forward and backward in a smooth motion.
- Perform 10–15 swings per leg.
- Repeat side-to-side swings for variety.
🕒 Do this for 1–2 minutes to get your circulation going.
2. Wall Angels
Why: Helps improve posture and relieve shoulder tension; a common source of fatigue.
How to do it:
- Stand with your back, head, and hips against a wall.
- Place your arms against the wall in a “goal post” position.
- Slowly raise and lower your arms like making a snow angel.
- Keep your back flat against the wall the entire time.
💡 Perform 2 sets of 10 reps.
3. Glute Bridges
Why: Activates your core and glutes while improving hip stability and circulation.
How to do it:
- Lie on your back with knees bent and feet flat.
- Tighten your core and lift your hips until your shoulders, hips, and knees form a straight line.
- Hold for 3 seconds, then slowly lower.
🔥 Do 2–3 sets of 10–15 reps.
4. Seated Spinal Twists
Why: Relieves back tension and increases flexibility.
How to do it:
- Sit tall in a chair with your feet flat on the ground.
- Place your right hand on the back of the chair and twist gently to the right.
- Hold for 10–15 seconds, then repeat on the other side.
🧘 Repeat 2–3 times per side.
5. Brisk Walks or Light Cardio
Why: Aerobic movement is one of the fastest ways to boost serotonin and improve mood.
How to do it:
- Take a 20-minute brisk walk outside if possible. Morning or midday light can help regulate your sleep cycle.
- If it’s too dark or cold, try a few minutes of marching in place, jumping jacks, or dancing around your living room.
🚶♀️ Aim for 20–30 minutes, 3–5 times a week.
🧠 Bonus Tip: Pair Movement with Mindfulness
Try combining gentle movement with deep breathing. For example, during your walk, take a moment to notice the rhythm of your steps, the sound of your breath, or the crisp air on your face. This mindful approach helps calm your nervous system and makes exercise even more restorative.
🌈 You Don’t Have to Do It Alone
If pain, stiffness, or injury are holding you back, a physical therapist can help. At Seattle Rehab Specialists, our team can design a safe, personalized plan to help you stay active and motivated this season. So you can move comfortably, confidently, and feel your best through the darker days.
Ready to bring more light into your day?
Schedule a session with our physical therapy team today and start feeling stronger, happier, and more energized; one movement at a time.