Are you fighting or flighting this winter?
Are you getting a boost in your serotonin and endorphin levels?
Have you noticed that winter can present its unique challenges and sometimes exacerbate stress levels? I have seen people experience mood swings and weight gain. Around this time of year, it is common to experience stress.
In fact, did you know that gaining weight during the cold winter months is fairly common, with studies reporting an average gain of anywhere from 3 to 5kg?
Clues that it’s time to “up” your stress management game:
Difficulty sleeping
Feeling tired, down, irritable, anxious, or overwhelmed often
Difficulty concentrating and paying attention
Muscle tension – especially in the back and shoulders
In this blog, let's explore how high-intensity physical activity can play a vital role in relieving stress, promoting a positive mindset, and embracing the winter season.
How can exercise impact our stress levels during winter?
Can you recall a time when you felt really sad or depressed after engaging in any high-intensity physical activity?
We are not talking about long slow walk or jog. We are referring to high burst of energy that occurs in Phosphate energy system.
Our body has 3 energy systems: Phosphate, Lactate and Aerobic. The phosphate system gives you energy for round about the first 10 seconds. If you sprint or do any short intense burst of activity putting in 100% effort, you are working in Phosphate system. Phosphate system is the only system designed for quick burst of energy, high force.
Its short, intense and requires maximum effort from you : 100% effort and 100% result. .
After the first 10-15 seconds, you start pacing yourself and enter the next 2 energy systems.
Engaging in high intensity physical activity in Phosphate system triggers the body's "fight or flight" response, the evolutionary survival mechanism designed to prepare us for physical exertion or confrontation in the face of stress or danger.
During this response, Hormones like epinephrine, norepinephrine, cortisol, growth hormone, and endorphins are released. These hormones increase heart rate, blood flow, energy availability to help us flight or flight the threat in front of us. They also enhance focus and provide an extra burst of energy to help us deal with the challenge. This response helps combat stress and promotes a sense of resilience.
Once we overcome the challenge, hormones are released to reward us. Serotonin helps us feel happy and grateful for this life . Not only do we feel satisfied, but we also get a dopamine rush for pleasure and reward, a boost in endorphin levels that helps us fight pain, and an increase in Brain-Derived Neurotrophic Factor (BDNF), which acts as a fertilizer for our brain, enabling clearer thinking. This is particularly beneficial during winter months when reduced sunlight and colder weather can contribute to lower mood levels.
Did you know that research shows that nothing releases a higher amount of serotonin (the satisfaction hormone) than any kind of high-intensity puffing or heavy lifting?
Do you see how getting involved in physical activity can improve overall energy levels and counteract feelings of sluggishness and lethargy?
What are the additional benefits of high-intensity physical activity beyond stress reduction during winter?
Winter presents the challenge of many of us getting sick due to cold and flu.
Could it be possible that if your immune system is healthy, you can ward off common winter illnesses and reduce the severity of symptoms if they occur?
Let's talk about blood circulation. Have you noticed that engaging in physical activity increases blood circulation? This can help keep extremities warm and reduce discomfort caused by cold weather.
Last but not least, sleep quality. I'm sure you'll agree that sleep is super important for overall well-being and can help combat seasonal fatigue and sluggishness. Would you agree that physical activity can help you sleep like a baby?
What strategies can a Strength and Conditioning Coach recommend to combat acute depression or severe stress during winter?
As a Strength and Conditioning Coach, I have witnessed the transformative power of hight intensity exercise in helping individuals manage and overcome stressful situations.
At Life Force, we listen to you and come up with a plan that you like, can follow, take ownership of, and, most importantly, that can fit into your lifestyle. We recommend activities that align with your interests and abilities, creating a positive association with the season and fostering a sense of accomplishment and well-being by engaging the fight or flight response.
Is it possible that winter can be a chance to thrive, not just endure?
Do you think an accountability partner, whether a friend or coach, can help embrace the beauty of the season, navigate stress, and discover your resilience?
Share your aspirations and goals in the comments below. Let's embark on this journey together and make this winter one of growth, joy, and fulfillment.
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