It's the third week of February in Toronto. The snow's gone grey, the days are only just getting longer, and your couch has never looked better. If you've searched "winter blues exercise" at some point this month, you're in good company.
Let's be clear about what this post is and isn't. It's a general look at what the research says about movement and low winter mood, from a gym that has opinions about showing up. It's not medical advice, and it's definitely not a replacement for a doctor or therapist. More on that below.
Winter blues vs seasonal affective disorder
These two get mixed up all the time. According to a Canadian Mental Health Association article, the winter blues are the low mood many people in Canada feel in January and February, often after the holidays. Seasonal affective disorder (SAD) is different: a recurring type of depression that usually starts in late fall and lasts until spring, with symptoms like persistent low mood, anxiety or hopelessness, irritability, guilt and a desire to isolate.
The difference matters. Winter blues usually ease up. SAD is a medical condition that deserves professional care. If your low mood is lasting, getting heavier or getting in the way of work, relationships or sleep, talk to your doctor. If you're in crisis, you can call or text 9-8-8 any time, day or night, in English or French.
Winter blues exercise: what the research says
The big-picture finding is encouraging, with honest limits. A 2024 BMJ systematic review and network meta-analysis of randomised trials on exercise for depression found that walking or jogging, yoga and strength training had moderate antidepressant effects compared with active controls, with stronger effects at higher intensity. The authors describe exercise as something that could sit alongside therapy and medication, not replace them.
They were also upfront about weaknesses. Confidence in the evidence was low for walking and jogging, and very low for the other types. Many trials were small, and few had a low risk of bias. So the fair summary: movement looks like a useful tool, the strength of the evidence is limited, and it's one piece of care rather than the whole thing.
The CMHA article makes a simpler point: staying indoors can make winter symptoms worse, and 20 to 30 minutes of daily movement can have a big impact on mental health.
A realistic winter plan (not a punishment)
The mistake people make in February is trying to overhaul everything. A new rule: lower the bar until it's easy to clear.
- Get outside for daylight. Ten minutes at lunch counts. Dress properly and walk. Parkdale, High Park, the Junction, Trinity Bellwoods, wherever your feet go.
- Anchor to a time. Same days, same time. Your mood will fluctuate; your calendar doesn't.
- Strength train twice a week. The CSEP 24-hour movement guidelines recommend muscle strengthening at least twice a week and at least 150 minutes of moderate to vigorous activity weekly. They also recommend 7 to 9 hours of sleep, which winter makes hard.
- Choose company when you can. A coached class gives you a reason to leave the house and people who notice when you're not there.
What "enough" looks like on a bad day
Some days the goal isn't a PR. It's putting your shoes on. On those days, here's the menu, in order of effort:
- Walk around the block. Done.
- Walk for 20 minutes. Better.
- Go to the gym, do the warm-up and decide after. You'll often stay.
- Do the whole class at 70 percent and call it a win.
None of those are failures. Consistency over intensity is the entire plan.
The social part counts too
CMHA lists a desire to isolate as one symptom of SAD. A group class is a small, structured way to be around people without needing to be "on." At Stay Gold, small group training is capped at 8 and coached, and the room is body positive, inclusive and beginner-friendly, so you can show up in whatever headspace you've got. Not every day is a high-energy day. That's allowed. Our class lineup includes Liquid Gold (mobility) and Golden Hour (Pilates full-body strength) for days when a gentler session suits you better, and the open gym is there when you'd rather train solo.
If you have a health condition, are pregnant, or haven't exercised in a long time, check with your doctor before ramping anything up.
Quick answers
Does exercise help the winter blues?
Many people find it does. Canadian health sources recommend regular movement, and a major 2024 review found moderate antidepressant effects for walking or jogging, yoga and strength training, though the confidence in the evidence was limited.
How much exercise do I need in winter?
Canadian guidelines suggest at least 150 minutes of moderate to vigorous activity weekly and strength work twice a week. The CMHA says even 20 to 30 minutes of daily movement can make a big difference.
How do I know if it's SAD and not just the blues?
SAD is a recurring pattern of depression, usually from late fall to spring, with symptoms that persist. If it's affecting daily life, see your doctor.
Where can I get urgent help?
Call or text 9-8-8, toll-free, 24/7, in English or French. If you're in immediate danger, call 911.
Get through February together
Join a class, meet people, and get moving. Free tour or pass.