Autumn and winter often leave us feeling a little sad. Some sadness is related to the cold and the relative seclusion of the season, but a surprising—and increasing—number of people who feel more than a little down may have seasonal affective disorder (SAD).

People can have either winter-pattern SAD or summer-pattern SAD, though the winter pattern is much more common. Winter-pattern SAD is often triggered by the shorter days of winter. For many people, it can lead to general feelings of being “down,” but it can be quite debilitating for others. Clinically, it can be a problem. We often see individuals who are already depressed by whatever has happened or is happening to them, and SAD adds another layer of depressive behavior that can be difficult to address.

The symptoms of SAD closely relate to those of depression and can be persistent, lasting up to four to five months each year. I’ve often been surprised by how long they last and how debilitating they can be, especially for more severe cases. Autumn and winter are beautiful times of the year for many people—myself included—but for others, they are times of sadness and mourning.

The following exercises can help minimize the effects of SAD and keep you feeling your best during the colder, darker months.

These exercises work well for my patients, but I suggest you speak with your medical provider to ensure they are right for you.

5 Exercises to Ward Off Winter Blues

1. Walking

Practice Tip: To make this activity the most enjoyable, I’d suggest walking with friends and varying the path you take each time you walk.

One of the best cures for feeling cooped up in the winter is to get outside for a while, and there’s no better—or easier—way to do it than to bundle up and go for a walk.

Step 1: Start this exercise by slowly walking for 5 minutes to allow your joints and muscles to warm up.

Step 2: Next, accelerate up to a brisk walk for 20 to 30 minutes. Be sure to maintain a consistent speed throughout your journey.

Step 3: Slow down to your starting pace for 5 minutes to cool down.

2. Jog/Run in Place

This exercise can be performed indoors or outdoors, which is great for those bitter days of winter when the wind is cold and blowing. It’s a great exercise to perform at the beginning of the day and can keep you feeling peppy for hours.

Practice Tip: You can perform this exercise inside, but I suggest you try to perform it outside, where you can get some fresh air at the same time. Bundle up as needed.

Step 1: Begin by jogging slowly in place for 1 to 3 minutes, depending on your abilities, to let your body warm up. Try to bring your hips to 90 degrees of flexion with each leg lift.

Step 2: Speed up into a stationary run while keeping your head and back straight. Include your arms in the movement to maximize the exercise intensity. If running is too much, continue to jog.

Step 3: After 3 minutes, reduce running speed for 1 minute, or slightly slow your jog for 1 more minute.

Step 4: Come to a stop for approximately 2 minutes or until your breath returns to normal. This counts as 1 repetition. Try to perform 3 repetitions.

Feel free to modify your sets and repetitions depending on how your body responds. If you can’t do much at first, don’t worry: You'll progress as time passes.

Modification: If bringing your legs to 90 degrees of hip flexion doesn’t work for you, raise them as far as you comfortably can.

3. Burpees

This exercise works most of the muscles in your body and provides great balance practice. Best of all, it can help you push back against the blues. 

Step 1: Stand with your feet shoulder-width apart and arms by your sides.

Step 2: Squat down and move into a pushup position.

Step 3: Complete a full pushup, jump forward, and return to standing.

Step 4: As you stand, add a small hop to increase task intensity—and bring a bit of fun.

Step 5: Moving into a pushup and then back to standing counts as 1 repetition. Try to complete 3 sets of 10 repetitions. Feel free to modify the sets and repetitions to best suit your needs.

Modification: If regular pushups are too much, you can perform modified pushups by placing your knees on the floor. You can also skip the hop at the end if it is too strenuous. If your back or knees hurt, perform burpees next to a chair or counter so you can use your arms to help bring you back to standing.

4. Stepping Planks

Stepping planks are a favorite of mine. They’re challenging but very stable and are an intense core muscle workout. Astute readers will notice that I’ve included planking and stepping movements—for a good reason: One offers excellent cardiovascular benefits while the other offers intense overall strengthening.

Step 1: Come into a pushup position with your hands on the floor and shoulders over your hands. Your toes should be on the ground, and your knees and back should be straight.

Step 2: With your upper body holding still, step forward with your right foot as far as you can and then return it to the start position. Next, repeat the movement with your left leg.

Step 3: Stepping up and back counts as 1 repetition. Try to perform 3 sets of 12 repetitions per side. You can perform all repetitions on one side and then the other or alternate between sides as you go.

Due to the plank aspect of this exercise, few people will last long in the position. Just do what you can at first and work up from there. 

5. Jumping Jack/Stepping Jack

The jumping jack can easily fool you. One of the classic exercises, it can easily hang with any of the modern bodyweight exercises you choose to name. Pound for pound, it’s one of the all-time greats and an effective tool in the struggle against SAD.

Step 1: Stand with your feet side by side and your arms by your sides.

Step 2: Hop both feet out to the sides while bringing your arms straight out from your sides and up until your hands touch overhead.

Step 3: Hop your feet side by side again and bring your arms to your sides. This is 1 repetition. Try to perform 3 sets of 12 repetitions. Be sure to pace yourself through this activity, taking approximately 1 second to move in either direction.

Modification: Stepping Jack

If the classic jumping jack is a little too aggressive for you, try a stepping jack instead.

Step 1: Start in the same position as the regular jumping jack.

Step 2: Step approximately 3 feet to the right with your right foot, raising your hands to touch overhead as you do. Next, bring your left foot over to touch your right foot while bringing your hands back down to your sides.

Step 3: Reverse the pattern: Step to the left while raising your hands, and then bring your right foot over while lowering your hands. As a whole, the stepping jack is a fast side-to-side movement.

These exercises can collectively help you stave off SAD in the winter. I suggest you do them with others, as being in a group environment may help reduce the effects of cold weather and reduced daylight. It also provides accountability partners to help you stay on track with your exercise regimen.