Beating Seasonal Depression with Rucking

As the winter days draw shorted and the nights get darker, it’s easy to get into that seasonal, mental rut, where you’d rather sit on the sofa in the warmth and binge a TV series. Honestly, we wouldn’t blame you, but we’re here to let you know there is a solution, which has been proven and, of course, as the UK’s leading retailer for rucking gear, we would be remiss if we didn’t let you guys know!

Let’s start off with the cause of the issue: the pesky winter weather. It’s something that even the NHS has identified. Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, often showing up as "winter depression" because it tends to hit harder during the colder months. Some people, though, experience it in summer instead. Common symptoms include feeling persistently low, losing interest in things you usually enjoy, irritability, and even physical effects like feeling drained, sleeping more, struggling to focus, or craving carbs (hello, winter snacks!). For some, it can get pretty intense and really affect daily life.

The exact cause of SAD isn’t fully understood, but it’s often linked to the lack of sunlight during shorter autumn and winter days. This can mess with the hypothalamus in your brain, affecting things like melatonin (making you extra sleepy), serotonin (which impacts mood, appetite, and sleep), and your body clock, which relies on sunlight to keep everything in sync. All these disruptions can add up to those classic SAD symptoms. Plus, genetics might play a role since it sometimes runs in families. The main treatments recommended are lifestyle measures, including getting as much natural sunlight as possible, exercising regularly and managing stress levels. This sounds like a perfect job for rucking!

Ruck your way out of Seasonal Depression

Rucking is a fantastic way to combat seasonal depression (SAD), and here’s why:

1. Boosts Mood with Physical Activity

Exercise is a well-known mood booster, and rucking is no exception. The combination of walking and carrying weight releases endorphins, the "feel-good" chemicals in your brain, which can help reduce symptoms of depression and anxiety.

2. Encourages Time Outdoors

One of the biggest challenges of SAD is the lack of sunlight, which disrupts your body’s production of serotonin and melatonin. Rucking gets you outside, exposing you to natural light even on cloudy days, which can help regulate your internal clock and improve your mood.

3. Combines Fitness with Nature

Rucking is a great way to connect with nature, whether you’re walking through a park, on a trail, or around your neighbourhood. Being in green spaces has been shown to reduce stress, improve focus, and promote feelings of well-being—all of which can counter the effects of SAD.

4. Provides a Sense of Achievement

Setting and completing rucking goals, like covering a certain distance or carrying a specific weight, gives you a sense of accomplishment. This can be especially important during the winter months when it’s easy to feel unmotivated.

5. Builds Routine and Purpose

Having a regular rucking routine can add structure to your day, which is key for managing SAD. It gives you something to look forward to and creates a sense of purpose, even during the darker months.

6. Creates Opportunities for Social Interaction

Rucking doesn’t have to be a solo activity. Joining a rucking group or inviting friends to ruck with you can provide social connection, which is essential for improving mental health during the winter months.

Getting Started

If you’re new to rucking, start light with a manageable weight and a short walk. Gradually increase the distance and load as you build strength and confidence. Aim to get outside during daylight hours to maximize the mood-boosting benefits of natural light.

Rucking isn’t just great for your body—it’s a simple, effective way to tackle the winter blues head-on!

Other ways to avoid SAD

• Try to get as much natural sunlight as possible – even a brief lunchtime walk can be beneficial
• Make your work and home environments as light and airy as possible
• Sit near windows when you're indoors
• Take plenty of regular exercise, particularly outdoors and in daylight – read more about exercise for depression
• Eat a healthy, balanced diet
• If possible, avoid stressful situations and take steps to manage stress

If you can relate to the challenges of seasonal depression, then hopefully this blog helps and you’ve found a potential solution, but don’t just take our word for it! Make sure you check out the Force Fitness rucking range, which has everything you need to get started, including rucking packs, weights, hydration vests and clothing designed specifically for rucking.