When the Lights Go Down

Movement as Medicine for Seasonal Darkness.

Seasonal Affective Disorder (SAD) isn’t just “winter blues”; it’s a physiological response to decreased light exposure that affects women at significantly higher rates than men. And almost nobody in the fitness industry is talking about how this reality should completely change our approach to movement during winter months.

The Winter Reality

Research shows women are more likely than men to experience SAD, and the symptoms go far beyond feeling a bit down. We’re talking about:

• Persistent low mood and loss of interest in activities

• Low energy and increased need for sleep

• Carbohydrate cravings and weight gain

• Difficulty concentrating and making decisions

• Physical aches and pains without clear cause

• Social withdrawal and isolation

Now layer this onto December’s existing demands—travel, gatherings, gift-giving, family dynamics, work deadlines and you have a recipe for significant mental health challenges.

Yet the fitness industry’s message remains unchanged: “Push through!” “Stay motivated!” “No excuses!”

This approach is harmful.

Every winter, I watch clients beat themselves up for “losing motivation” when what they’re actually experiencing is a seasonal neurobiological shift that affects mood, energy, and motivation at a fundamental level.

The conventional fitness advice for winter is to maintain your routine, push through the low energy, and use exercise to boost mood. While exercise can help relieve stress and anxiety associated with SAD, the type, intensity, and timing of exercise matters enormously.

Telling someone with SAD to maintain their high-intensity workout routine is like telling someone with a broken leg to just push through the pain and keep running. The underlying condition needs to be addressed, not overridden.

The Exercise-SAD Connection Nobody Explains

Here’s what’s actually happening: SAD is related to disrupted circadian rhythms and decreased serotonin production due to reduced light exposure. Your body is essentially confused about what time of day it is, and this confusion affects everything from sleep patterns to appetite to mood regulation.

Exercise can help, but only if we’re strategic about it.