Winter Blues Exercise: Daylight and Movement Tips

It is dark when you get the kids up. It is dark again by the time you have collected them. Somewhere in between you sat under office lights or inside with a poorly toddler, and you have not seen the sky properly all day. By mid-November a lot of parents I coach in Archway tell me the same thing: flat, tired, a bit snappy, craving carbs and the sofa. If that sounds familiar, this post is about winter blues exercise: how daylight and movement may help lift a low winter mood, simple routines that fit a short day, and when it is time to talk to your GP instead.

Winter blues or something more?

Lots of people feel a bit lower in the darker months. For some, it goes further. The NHS describes seasonal affective disorder (SAD) as a type of depression that comes and goes in a seasonal pattern, usually more noticeable in winter. Symptoms can include a persistent low mood, losing interest in everyday things, feeling lethargic and sleepy during the day, and sleeping longer than usual.

I am a coach, not a doctor or therapist. Exercise is a good tool for mood, but it is not a treatment for depression on its own. If low mood is lasting for weeks, affecting your daily life, or you are struggling to cope, please see your GP. If you ever feel you might harm yourself or are in crisis, the NHS has a page on where to get urgent help for mental health, and you can call 111 or 999.

Why daylight and movement may help

The NHS SAD page lists getting as much natural sunlight as possible, exercising regularly and managing stress among the things that may help. NHS Every Mind Matters also explains how being active can support your mental health, from lifting mood to helping you sleep.

In practice, I find two things make the biggest difference for winter-weary parents:

• Getting outside in daylight, early. Even on a grey London day, outdoor light is far brighter than indoor lighting.
• Moving enough to feel warm and a bit out of breath a few times a week. It is hard to stay in a fog when your heart is pumping.

Winter blues exercise: a simple daily plan

1. The 15-minute morning light walk

Within an hour or two of getting up, get outside for 15 minutes. Walk the school run the long way round, or do a lap of the nearest park after drop-off. Whittington Park, Waterlow Park and the Parkland Walk are all close to Archway. Walk briskly, look up, notice the sky. On rainy days, wear a proper coat and go anyway.

2. The lunchtime top-up

If you work from home or near a green space, take 10 minutes outside at lunch when the light is at its brightest. If you are stuck indoors, sit by a window for your break rather than at your desk.

3. Two or three “warm-up your mood” sessions a week

This 20-minute home circuit is designed to get you warm fast and leave you feeling more awake, not wiped out:

1. Warm-up, 3 minutes: march on the spot, arm swings, shoulder rolls.
2. 4 rounds of:
   • 30 seconds fast feet or jogging on the spot
   • 10 squats
   • 8 incline push-ups on the sofa arm or worktop
   • 10 alternating reverse lunges
   • 20 seconds plank
   • Rest 45 seconds
3. Cool down, 2 minutes: slow breathing, chest and hip stretches.

Put music on. Let the kids join in. It counts.

4. One social session

Winter isolation creeps up on you. Doing at least one activity with other people each week, whether a walk with a friend, a class or a kickabout in the park, adds a connection boost that solo workouts do not.

Tips for keeping it going when it is dark and wet

• Lay your kit out the night before. Decisions are harder when you are low.
• Lower the bar. On bad days, the deal is “shoes on and 10 minutes outside”. You can stop after that. Most days you will not.
• Keep the same time. Routine does the heavy lifting when motivation is missing.
• Look after the basics. Sleep, regular meals and keeping warm all help. The NHS keep warm, keep well page has practical winter advice.
• Train indoors when outdoors is miserable. My post on exercise in dark winter mornings has more ideas for early starts.

You may also have heard about vitamin D in winter. That is a separate topic, and I cover it in my post on vitamin D in winter.

Where a bootcamp class fits

One reason I run my classes indoors in a church hall is winter. You do not have to talk yourself into a cold, wet park in the dark. You turn up, it is warm and bright, there are a few friendly faces, and for 45 minutes someone else does the thinking. Many people tell me the hardest part is leaving the house, and having a booked slot makes that easier. I wrote more about why in indoor bootcamp in North London this winter.

If you mainly feel sluggish and foggy, SYP Recharge is my energy and focus class. If you feel more wound-up than flat, SYP Release, with pads and slam balls, is a good outlet.

FAQs

Does exercise help with winter blues?

Regular exercise is one of the things the NHS suggests may help with seasonal low mood, along with getting natural light and managing stress. It is not a cure, and if your mood is low for weeks, speak to your GP.

What is the best time of day to exercise in winter?

If you can, get outside in daylight in the morning or at lunchtime. Indoor sessions in the evening are still worth doing, but a daytime walk gives you light as well as movement.

How do I know if it is SAD and not just winter blues?

Only a GP can assess that. If you have a persistently low mood, lose interest in things you normally enjoy, or it is affecting daily life, make an appointment.

Is it OK to exercise outside in the cold?

For most people, yes, with layers, a hat and gloves and a proper warm-up. If you have a heart or lung condition such as asthma, check with your GP about exercising in cold air.

Book your first class

If the dark evenings are getting to you, come and train somewhere warm and bright with a small, friendly group. SYP Bootcamp runs 45-minute classes indoors in a church hall in Archway N19, max 10 people, £15 a class, with an easier and harder option for everything. Book your £15 class here or call or WhatsApp me on 07301 512215. And if you live up the hill and want 1-1 support through winter, I also work as a personal trainer in Highgate.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.