How to Combat Seasonal Depression with Movement

Dr. Maggie Parker
4 days ago
2 min read

When the Days Get Shorter, Everything Gets Harder

Seasonal depression—also called Seasonal Affective Disorder (SAD)—is real, especially here in Asheville where cloudy winter days and early sunsets can hit hard. Fatigue, irritability, low motivation, and increased aches and pains often show up this time of year.

Movement isn’t a cure-all, but it is one of the most effective tools we have to support mood and mental health.

Why Movement Helps Seasonal Depression

Research shows that consistent movement can:

Boost serotonin and dopamine levels
Increase energy and reduce fatigue
Improve sleep quality
Reduce stress hormones
Improve resilience during the winter months

Even 10 minutes counts. Your nervous system responds to frequency, not perfection.

Two people exercising in a bright gym with large windows; one on a stationary bike and another on a rowing machine. Greenery in the background.

5 Types of Movement That Help Most With Seasonal Depression

Here are some Asheville-friendly options you can easily build into your day:

1. Morning Light + Gentle Mobility

A 5–10 minute walk outside or even by a bright window signals the brain to “wake up” and regulate mood. Pair it with easy mobility like cat-cow, shoulder rolls, or light stretching.

2. Strength Training (Your Winter Superpower)

Strength work improves energy, mood, and confidence—especially during darker months. You don’t need an hour. Try 10–20 minutes: squats, pushups, rows, or glute bridges.

3. Movement “Snacks” Throughout the Day

Short bursts of movement keep your nervous system regulated:

10 air squats
A 2-minute stretch break
A walk around the building

These tiny shifts add up.

4. Movement You Actually Enjoy

Winter is the perfect time to explore:

Yoga at Hot Yoga Asheville
Session at Burn Boot Camp
Indoor climbing
Dance classes
Pilates
Home workouts

Joy matters more than intensity.

5. Warm, Cozy Evening Movement

Try light movement that helps you wind down:

Slow stretching
A dog walk
Sauna Session
Breath-led mobility
Gentle core activation

It reduces tension and helps you sleep better through the winter.

How Outshine Supports Winter Wellness

We work with many Asheville adults who feel their seasonal depression symptoms flare when it gets dark earlier.

Our approach focuses on:

Personalized movement plans
Strength programs that fit your energy levels
Nervous system-friendly routines
Accountability during the winter slump
A welcoming, warm clinic environment

You don’t have to “push through” seasonal depression alone. Movement for Seasonal Depression can be a powerful anchor—and we’re here to guide you.

If You Need a Winter Reset, We Can Help

A little structured support can make a huge difference. Whether you want a custom movement plan, accountability, or help rebuilding strength, we’re here for you.

Schedule Your Initial Consultation Today

Don't wait to reclaim your strength and elevate your performance. We make it easy to start. Schedule your initial consultation with Outshine Physical Therapy and Fitness today. With "guaranteed schedule accommodation within 48 hours" and the benefit of "direct access physical therapy", getting started is simple and swift. Take the proactive step towards a stronger, healthier you.