With the shift to colder weather in Knoxville, characterized by brisk winds and earlier sunsets, students may need an extra push to exercise.
Zan Gao explained the science behind why students may feel discouraged from working out during this time of year.
To name a few, vasoconstriction is the narrowing of blood vessels to preserve heat, which can make your body feel stiff. Colder temperatures also increase energy demand, as the body burns more calories to maintain heat, contributing to excess fatigue on top of any existing stress. During daylight saving time, less sunlight reduces serotonin levels, decreasing motivation.
Overall, the combination of cold weather and daylight saving time creates psychological barriers by raising the activation cost — “the effort required to start activity,” said Gao, professor and department head in the Department of Kinesiology, Recreation and Sport Studies.
Students like Dagan Haunhorst experience these effects firsthand, as he said his motivation dips, mainly because he feels exhausted.
“But I try to push through it, especially if I feel like I haven’t been doing that much today,” Haunhorst, a freshman studying anthropology, said. “With how dark it’s been getting, I have found it hard to find time to run as much as I like, but I’m trying to find better times to get around daylight savings.”
Haunhorst stated he feels he needs to put more effort into exercising during the winter because he, “like many others, end up spending a lot more time inside, which can make you feel more tired and depressed.”
Similarly, Joshua Veliz stated that the cold weather and earlier nights make him less motivated as he feels a desire to stay in the comfort of his home.
“I believe that exercising is even more valuable in the cooler winter months,” Veliz, a freshman studying psychology and neuroscience, said. “With the sun gone and the environment being dreary and cold, getting our blood moving and feeling energized and pumped is so important — to engage our bodies, to clear our minds and to discipline ourselves.”
Elizabeth Mantsevich, a junior in the construction science and management program, experiences the opposite — she actually finds working out in winter conditions refreshing, as it is her favorite season.
“I’ve never struggled with it getting dark earlier and getting colder because I prefer it so much more than the heat,” Mantsevich said. “I just keep my routine the same and just dress for the cold weather.”
Students struggling with seasonal changes may find it helpful to know that they do not need intense, long workouts to reap the benefits of exercising.
The recent alteration in the Physical Activity Guidelines for Americans reinforces this idea — the previous recommendation stated that “physical activity must occur in bouts of at least 10 minutes.”
Now, the recommendation centers on the idea that any movement counts and that “doing something is always better than doing nothing,” Gao said.
Even movement as little as two to 10 minutes can “significantly improve mood and reduce stress and anxiety in college-aged adults,” Gao said.
“The takeaway is simple — mental health benefits can be achieved without lengthy gym sessions; consistency and regular movement are what truly make the difference,” Gao said.
As a result, Gao said physical and mental health are closely connected, as the two “form the foundation of a person’s overall quality of life and wellbeing,” forming a “virtuous cycle of wellbeing” in which supporting one strengthens the other.
“When you engage in movement, your brain, cardiovascular system, hormones and immune system all shift in ways that influence mood, anxiety, stress tolerance, psychological strain and cognition,” Gao said.
Just as physical activity can boost mental health, heightened psychological stress can “elevate inflammation, increase fatigue, negatively affect diet intake and ultimately decrease physical wellbeing,” Gao said.
Haunhorst notices drastic differences before and after exercising, stating he feels “a lot heavier and tired” before working out but “more awake and present” afterward.
“It also helps improve my mood if I feel down,” Haunhorst said.
“I always feel super refreshed mentally after working out. It clears my mind and makes me simply feel much more alive,” Veliz said.
According to Gao, different types of exercise affect energy levels in several ways.
Aerobic exercises, like running and walking, are “highly effective for reducing stress hormones and anxiety,” while strength training “improves self-confidence, body image and emotional regulation,” Gao said.
These patterns appear in each student’s exercise routine as they perform a variety of exercises.
Mantsevich utilizes a variety of environments for exercise, including TRECS for strength training and soccer, and outdoor spaces for cardio and hiking. Veliz lifts weights three times a week and engages in cardio two times a week, rotating between TRECS, his dorm or outside. Haunhorst mainly runs at least 2 miles a couple of times a week, typically inside TRECS or outside.
Since not all students enjoy this season, Mantsevich shares advice to help others overcome the challenge of exercising in harsh conditions.
“Just do it,” Mantsevich said. “Starting a run in the cold is difficult, but you will feel as though you’ve achieved so much after and will feel so much better.”
Mantsevich compared the first few seconds of exercising in cold weather to rolling out of bed early in the morning.
“Once you start, it will become your new normal,” Mantsevich said.
Haunhorst said to work out with friends since they can hold you accountable, or to make working out a competition among your peers.
Gao adds that team sports also offer a social component in addition to physical movement — TRECS includes several team sports and group fitness classes accessible to students.
“Which is especially important for college students — social connection amplifies mood benefits and reduces loneliness,” Gao said.
Sometimes, students with busy schedules find it challenging to prioritize physical activity. Yet, Gao said light activity just from walking to and from classes “can increase positive effects within minutes.” Additionally, small movements during study can improve concentration and reduce stress.
