RUFit combat fitness dodgeball tournament

Helena Palmer, 52nd Fighter Wing community support coordinator, thanks Airmen for participating in the RUFit Dodgeball Tournament in the fitness center Dec. 11, 2015, at Spangdahlem Air Base, Germany. Coed teams of 5-7 players could participate in the combat fitness-style dodgeball tournament. (U.S. Air Force photo by Staff Sgt. Christopher Ruano/Released)

RUFit combat fitness dodgeball tournament

Airmen run around the court to warm up for the RUFit Dodgeball Tournament in the fitness center Dec. 11, 2015, at Spangdahlem Air Base, Germany. Warm-ups consisted of multiple cardio routines followed by arm and leg stretches before the game began. (U.S. Air Force photo by Staff Sgt. Christopher Ruano/Released)

RUFit combat fitness dodgeball tournament

Airmen pummel a cigarette mascot with dodgeballs to warm up for the RUFit Dodgeball Tournament in the fitness center Dec. 11, 2015, at Spangdahlem Air Base, Germany. Information booths from the four pillars of RUFit, social, mental, spiritual and physical, were set up to provide information to the players during the games. (U.S. Air Force photo by Staff Sgt. Christopher Ruano/Released)

RUFit combat fitness dodgeball tournament

Airmen perform burpees before the start of a dodgeball game during the RUFit Dodgeball Tournament in the fitness center Dec. 11, 2015, at Spangdahlem Air Base, Germany. The combat fit-style dodgeball game had players perform multiple exercise routines if they were struck with the dodgeballs during their game. (U.S. Air Force photo by Staff Sgt. Christopher Ruano/Released)

RUFit combat fitness dodgeball tournament

An Airman grabs a dodgeball during the RUFit Dodgeball Tournament in the fitness center Dec. 11, 2015, at Spangdahlem Air Base, Germany. Seven teams participated in the combat fitness-style of dodgeball with the ‘Mighty 606’ taking first place. (U.S. Air Force photo by Staff Sgt. Christopher Ruano/Released)

RUFit combat fitness dodgeball tournament

U.S. Air Force Senior Airman Sean Walker, American Forces Network Spangdahlem broadcast journalist, hurls a dodgeball at an opposing player during the RUFit Dodgeball Tournament in the fitness center Dec. 11, 2015, at Spangdahlem Air Base, Germany. Information booths from the four pillars of RUFit, social, mental, spiritual and physical, were set up to provide information to the players during the games. (U.S. Air Force photo by Staff Sgt. Christopher Ruano/Released)

Exercise the winter blues away this holiday season

Published Dec. 15, 2015
By Emily Posadas
Spangdahlem Health Promotions

SPANGDAHLEM AIR BASE, Germany -- The winter season is upon us, and with it comes shorter days and chilly weather. Unfortunately, the short days and long nights, along with the change in seasons, can contribute to the Winter Blues, also known as Seasonal Affective Disorder (SAD). These short, cold days make people want to spend more time indoors; combine that with overconsumption of holiday treats, and it can lead to weight gain, feelings of sluggishness, and an increase in the possibility of being afflicted with SAD. So what can be done to combat SAD? The feelings of tiredness and irritability that are characteristic of the winter blues can be battled through partaking in a healthy exercise regimen. Exercising your way through the fall and winter months can provide you with a wide array of health benefits, including helping to beat the winter blues!

Studies have found that regular exercise can be as effective as medication in helping to stave off mild depression and other symptoms associated with the winter blues. Engaging in outdoor physical activity during a nice day in natural daylight is especially powerful in fighting off the negative feelings associated with SAD. Regular, moderate to vigorous intensity exercise of at least 30 to 60 minutes, 3 to 5 days a week, can help boost feel-good chemicals that are released in the brain. Additionally, exercise can help improve sleep, reduce winter weight gain, and boost a person's self-esteem. Exercising with a friend or loved one has also been found to boost people's moods. Exercise can take any form, from walking the dog, to shoveling snow (if done for at least 30 minutes), to dancing to your favorite tunes. So if you're looking for a way to combat the winter blues this season, look no further than your own backyard (or living room, or friendly neighborhood gym).

Spangdahlem Air Base has some great resources for those who would like to beat the winter blues this season. If you're working out at the Eifel Powerhaus Fitness Center, don't forget to stop by the Health Promotions section to enjoy one of our relaxing massage chairs and sit in front of a full-spectrum lamp--aka our "happy light"--to help combat SAD. For more information, please contact Health Promotions at 452-7385.

Additionally, if you need some extra assistance managing stress during the holiday season, or otherwise, please contact one of your Spangdahlem helping agencies:
Chaplain services: 452-6711; Mental Health Clinic: 452-8285; Military Family Life Consultant: 01522-421-7332 or 1520-212-9487. The National Suicide Prevention Lifeline phone number is 00800-1273-TALK (8255) or DSN 118.