Did you know that seniors should start seasonal affective disorder physical exercise as early as September in Voorhees, NJ? Senior exercises that combine mindful walking, light swimming, and gentle cycling can make a positive difference. When paired with breathing exercises, seniors have even more tools for combating SAD.
September is the beginning of the fall equinox. Seniors may start to experience SAD symptoms as the days grow shorter during the season.
According to information from the American Psychological Association (APA), 10% to 20% of reported mood disorders have a seasonal-related component, while as much as 6% of mood disorders are classified as SAD. For seniors in Voorhees, it's vital to take steps to recognize and prevent SAD, as changes in weather and daytime hours are quite profound.
Learn more about autumn and winter fitness for older adults to prevent SAD.
As autumn sets in and the days shorten, mood issues can arise in elderly adults. However, when such senior mental health issues go beyond the "winter blues," they can lead to more concerning issues like seasonal affective disorder. SAD is technically a form of depression linked to seasonal change, according to Johns Hopkins Medicine, as hours of natural sunlight decrease during fall and winter.
A seasonal disruption in natural light can also disrupt seniors' internal clocks, which impacts serotonin and melatonin levels. Outdoor physical activity naturally decreases, as well, leading to drops in Vitamin D levels in seniors.
Symptoms of SAD in seniors include:
It's important to watch for these symptoms early. Introducing physical activity into a senior's autumn and winter schedule can help manage the majority of these symptoms.
Physical fitness is necessary for releasing mood-boosting endorphins, a process that improves seniors' natural circadian rhythm. When it comes to managing SAD in older adults, low-impact aerobic exercises work best since they're gentle on seniors while providing much-needed cardiovascular benefits.
Start with one of the simplest and most effective senior exercises to combat SAD: walking. Taking an easy brisk walk outside during daylight hours combines vital physical activity with essential doses of natural sunlight. Getting back into the routine of daily walking can help regulate that internal clock again.
The best time windows for senior walks depend on various factors, including:
Early morning and early evening walks are most recommended; however, as temperatures dip, seniors don't have to worry about hot afternoons, freeing up more time for walks. Importantly, elderly adults should avoid late-night walks to ensure safety.
Morning walks are good since they provide seniors with an immediate mood boost, which sets a positive tone for the rest of the day. Afternoon walks can help seniors combat that mid-afternoon slump, offering a much-needed recharge.
No matter the time of day, seniors need to:
If autumn rains and winter snows are in the way, consider indoor walking exercises or an indoor track. There are also indoor areas perfect for seniors' walks, like the mall, for example.
Of course, seniors (and caretakers) should always consult a physician before starting any new fitness routine.
Mindful walking can further combat SAD symptoms by combining the benefits of meditation with daily walks. The "meditation in motion" approach encourages seniors to be fully present in their walks, making them more in tune with their bodies. By actively listening to their bodies, they can better spot symptoms while actively reducing stress and anxiety.
Swimming is an excellent low-impact activity for SAD-prone seniors. It's easy on the joints and provides a full-body workout. Plus, seniors can access indoor heated pools during colder months.
More active seniors can immerse themselves in outdoor cycling, taking advantage of New Jersey's crisp autumn weather. It's a good time to consider a stationary bike for seniors when the weather isn't so agreeable.
Beyond physical exercise itself, breathing exercises can be extremely calming for the mind during peak SAD seasons. Mindful breathing, similar to mindful walking, helps regulate the nervous system, easing the agitation and stress that comes with SAD.
Seniors can start with simple "box breathing" exercises that require:
Breathing exercises increase seniors' oxygen intake, improving focus and clarity for busy minds.
On the advice of a doctor, certain vitamins and supplements can also help seniors manage SAD symptoms. The most crucial vitamin to know is vitamin D.
Since SAD is often linked to reduced sun exposure, supplements can help manage low vitamin D levels. Vitamin D is also found in a wide variety of foods, including:
Vitamin D is also necessary for healthy brain function, assisting with the production of serotonin. Seniors and caretakers should also talk to their healthcare providers about the role of magnesium and vitamin B in managing SAD. For example, magnesium can help regulate cortisol levels, a stress hormone.
Omega-3 fatty acids, which are plentiful in oily fish like salmon, can also help manage SAD, especially when coupled with physical exercise.
Do you want to help seniors get a head start on seasonal affective disorder physical exercise?
Create an action plan that includes mood-boosting exercise, vitamin-packed nutrition, and mindful techniques. Take this time to consider the benefits of joining a senior living community that can offer more actionable independent living energy tips.
Seaton Vorhees offers an impressive selection of activities, services, and amenities designed to foster vibrant senior lives. Testimonials from happy residents highlight our fun activities program, on-site salon, caring team, delicious dining experiences, and relaxing atmosphere. You can also learn more about our Military Veterans rental discount program!
Contact our friendly team to further discuss daily movement habits, including goals for senior living.