boosting mental and physical health throughout the winter months with pilates
As the days become shorter and temperatures drop, many people experience a dip in both mood, energy levels, and sometimes cardiovascular health as well.
The shift to winter can bring feelings of lethargy, decreased motivation and even symptoms of seasonal affective disorder (SAD) a type of depression that occurs during the darker months.
While it’s tempting to hibernate under a cozy blanket indoors, one of the best ways to combat seasonal mental health challenges is regular exercise.
Exercise, particularly resistance training, has a positive, well-studied impact on boosting and improving mental health. But not all resistance training has to happen in the gym or involve heavy weights. Pilates, with its unique weighted spring apparatuses, offers an accessible and effective way to incorporate resistance training into your routine.
How exercise may help mental health during the dark months
When the body moves, so does the mind. For many people, the winter months bring added stress due to holiday pressures, limited sunlight disturbing circadian rhythms or simply the challenge of staying active. Regular exercise can help offset these stressors by creating a sense of accomplishment.
Resistance training doesn’t just build muscle—it also has profound effects on the brain. Engaging in regular strength training has been linked to increased levels of endorphins and other neurotransmitters that enhance mood and reduce feelings of anxiety for healthy individuals, and individuals with previously diagnosed mental illness. Studies indicate that resistance training can lower the risk of depression by as much as 22%, according to a meta-analysis published in JAMA Psychiatry (Gordon et al., 2018).
These benefits can be attributed to several key physiological changes:
Increased neurotransmitter release: Exercise, especially resistance-based, increases the production of mood-enhancing chemicals like dopamine, serotonin, and norepinephrine.
Improved neurogenesis: Resistance training promotes neurogenesis, or the growth of new brain cells, particularly in areas associated with mood regulation.
Reduced cortisol levels: Resistance exercises reduce cortisol levels, helping to lower stress and alleviate anxiety.
Pilates with its unique weighted spring apparatuses like the Reformer, Cadillac/Tower, and Wunda Chair create resistance through weighted springs rather than weights. This method provides dynamic and controlled resistance that is easier on the joints. It offers varied resistance levels that can be customized to suit individuals fitness levels. Last but not least, it facilitates full-body exercises that incorporate stability, coordination and balance.
Preventing winter burnout through Pilates
In addition to improving mood and reducing anxiety, Pilates can also work as a preventative measure.
Physical activity helps regulate sleeping patterns, which can be disrupted during the winter season due to reduced daylight and altered daily schedules. More darkness in winter can also have an impact with increased cardiovascular risk associated with sleep disturbances.
In 2023, the American Heart Association updated scientific statements regarding to Resistance training and has found that accumulating evidence suggests the RT not only can improve and maintain muscle mass, but it has favorable physiological and clinical effects on cardiovascular disease and risk factors.
Moreover, staying active can help can help reduce the risk of seasonal weight gain, which can be a source of stress and negative self-image for many; as well as impact cardiovascular health.
Maintaining regular exercise during the winter months helps to maintain healthy mind and body balance, preventing the burn out that can come with the darker and colder season.
Practical Tips for Using Pilates to Support Mental Health Through Winter
Consistency is Key
The mental health benefits of Pilates are best realized with consistent practice. Aim for at least two to three sessions per week to maintain the positive effects on mood and anxiety levels.
Combine with Light Therapy
For those affected by seasonal changes in sunlight, consider pairing Pilates with light therapy. A 20–30-minute session under a SAD lamp in the morning can help regulate circadian rhythms and boost serotonin levels, further enhancing mood.
Incorporate Mindfulness and Breathing Techniques
The controlled breathing integral to Pilates can be practiced outside of sessions as well. Taking a few minutes each day to focus on deep, diaphragmatic breathing can calm the nervous system, reducing stress and promoting relaxation.