The holiday season is upon us. The days are shorter, the weather is colder, and Christmas is only weeks away. It is a time of year when many people tend to spend too much, eat too much, do too much. Demands placed on your time, emotions, and energy can leave you feeling out of sorts. Because of all the changes in normal routine that occur during this time of year, it is not uncommon to experience increased feelings of stress, anxiety and depression.

This year, instead of letting the blues get the better of you, make plans to ward off negative feelings before they begin. It has been proven time and time again that stress, mild depression, and anxiety can be relieved by engaging in exercise. How is this possible? Exercise improves the quality of your life, delivering enormous benefits and positive side effects. It just may be the most powerful anti-depressant available. People who engage in regular exercise have higher self-esteem and are much happier than those who do not. Physical activity helps to normalize brain chemistry and restore mental and emotional balance, improves sleep quality, and calms the nerves. It relaxes you if you are feeling anxious, and can be invigorating if you are feeling tired.

We all cope with increased levels of stress in different ways. Some people tend to overeat when they are stressed, others do not feel like eating. Either way, exercise is a great remedy. Working out can reduce food cravings in people prone to overeating, and improve the appetites of people who don't feel like eating. Exercise makes life more enjoyable by getting your mind off your troubles, and energizes your spirit. Work out at home or in the gym, take a walk with a friend, whatever appeals to you. It doesn't have to be complicated, even a half hour walk at the end of a busy day can relieve pent-up stress. If you are feeling so down that exercise is the last thing you want to do, it is probably exactly what will do you the most good. If repeated bouts of depression and stress are not relieved, they can easily become overwhelming. The more overwhelmed you feel, the more difficult it will be for you to fight back. So decide now to stay in control and plan a winter exercise routine.

Here are some strategies that can help you to start and stick with a winter exercise program: If you are new tro exercise, or have any medical conditions, get medical clearance from your physician before you begin.

• Start out slowly. If you are not used to exercising, start out with 15-20 minutes of walking twice a week and gradually work up to 3 to 5 times per week for 30 minutes to an hour. Both aerobic and anaerobic activities fight depression.
• Find a workout partner. Having someone who shares your goals and interests gives each of you motivation, support and accountability and will help to keep you on track.
• Exercise to music. The beat will keep you moving and make exercising easier and more fun.
• Make a fitness plan. Decide what times and days you can set aside for your exercise routine and stick with it. If you make activity a regular part of your life now you are much more likely to avoid the holiday blues, not to mention losing weight during a time when most people tend to put on extra pounds.
• In addition to your regular exercise sessions, take a break from your normal daily routine at work or at home. One common symptom of depression, anxiety and stress is overwhelming fatigue. So, whenever possible, take advantage of sunny days and try to get outside, even if it is only for a few minutes. The fresh air will invigorate you and the sunshine will brighten your mood. Just taking a few moments for yourself in an otherwise hectic day can do wonders. If it is not possible for you to get outside, try to relax by doing some gentle stretching.

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