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Top tips to beat January blues

WELLNESS: Exercise and healthy eating is the way forward.(Photo credit: Maxpixel/

A PERSONAL trainer is urging Brits to beat the January blues with a half an hour workout

Andy Ward, Personal trainers and ambassador for sports nutrition brand, Cellucor, specialises in creating personalised exercise plans, and is challenging the nation to feel joyful this January by simply taking a walk, a light jog, or a quick HIIT class.

Factors such as Christmas debt, bad weather and extra weight following Christmas feasting all contribute to making people feel more glum than usual at the start of the year. But Andy believes there is no reason to let those blues get the better of us, and says just thirty minutes of exercise can go a long way to lift a mood.

Andy says: “Blue Monday is said to be the most depressing day of the year. The festive season feels like a distant memory, many people have given up their New Year’s Resolutions already, and summer feels a long way off.

“January can feel a bit like no man’s land, and by the time it gets to Blue Monday a lot of people are fed up, but there is a simple solution for giving yourself a mental boost.

“Just thirty minutes of physical activity can induce a surge in endorphins - also known as the happy hormone.

“Exercise doesn’t have to be running a marathon or taking part in extreme sports - simply walking the dog or taking up a new gym class is enough to improve mental wellbeing.

“There’s no need to put yourself under any pressure when it comes to working out. If you’re not a fan of cycling, don’t cycle. Choosing an activity that you like gives you a higher chance of sticking with it and makes exercise a lot more enjoyable.”

And it’s not just exercise that can help beat low mood. Certain vitamins and minerals have been proven lessen symptoms of depression and quell anxiety.

Andy says: “A good multivitamin tablet provides all the essential vitamins and minerals needed to keep the body functioning.

“Magnesium plays a large role in the development of serotonin, which is a major contributor to feelings of happiness, and studies also show a correlation between consumption of fatty acids such as Omega 3 and a decreased risk of depression. Vitamin B6 is essential for regulating brain function, which influences our emotions, so a good multivitamin supplement can help us to ensure our bodies are getting all the right support to make us feel happier.”


Squeeze in 30 minutes of exercise: “This could be a fast walk, a light jog, a relaxing swim, or an intense HIIT class - just move for thirty minutes to feel the benefits. If you’re struggling to motivate yourself, using a pre-workout supplement like Cellucor C4, is a great way to give you a dynamic burst of energy to give you the added energy boost to fuel your workout. ”

Try out something new: “There are dozens of different fitness classes available. January is a great time to take up new hobbies and meet new people.”

Exercise with a friend: “Many people find it hard to stay motivated when it comes to exercising. Working out with a friend makes the process far more sociable, and is the perfect chance to have a good natter!”

Get your vitamins: “Eating a varied diet is the best way to make sure your body is getting all the vitamins it needs, but to ensure you have covered all bases, invest in a good multivitamin that has around 200mg of Vitamin C to keep your immune system at its best.”

Forget comfort eating: “Comfort eating a meal from your favourite fast food chain might seem like a quick fix to make you happy, however sticking to your long term goal, whether that’s weight loss or cutting out fatty foods, will prove to be more satisfactory in the long run. So forget eating naughty foods as a way of lifting your spirits and instead stick to your normal diet where you’ll be impressed with your own willpower and in turn trigger those happy hormones!”

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