Due to the lockdowns due to COVID-19 in many countries worldwide, people remain more and more confined to their homes. You may notice your regular exercise disappears at the bottom of your to-do list. But did you know that exercise isn't all about being physically active? Research has shown that only an hour a week sports can be very effective, makes you mentally stronger and helps to fight depression.
If you exercise regularly, you are probably familiar with the endorphins rush and subsequent improved mood that you often experience after a workout. That's because exercise offers a wide variety of mental health benefits: from building coping (stress resistance), increasing resilience, distracting negative thoughts, to improving memory and sleep.
The physical benefits of exercise - improving physical fitness and fighting disease - have long been known, and doctors always encourage staying physically active.
The good news is, you don't have to exercise for a long time to reap the mental health benefits. Regardless of your age or gender, regular exercise of any intensity can prevent future depression, according to a 2017 study.
Even exercising for an hour a week will make you mentally stronger
Using data from the HUNT study in terms of health, the researchers examined the experiences of nearly 34,000 adults. They kept track of how much they did sports and how much depression or anxiety they themselves reported over a period of 11 years.
The data showed that even small amounts of exercise were protective against depression - in fact, 12 percent of cases of depression could have been prevented if the participants had exercised for even one hour a week that strengthened them mentally. For the millions of people who have depression life, these results underscore the importance of exercise as a tool for self-care.
Most of the mental health benefits of exercise are realized within the first hour of each week.
These findings are super interesting because they show that even relatively small amounts of exercise can provide significant protection against depression and make you mentally stronger.
Stay active, even during COVID-19
This outcome is particularly relevant in the light of measures in the field of social distance and self-isolation that determine the response of many countries, including the Netherlands, to COVID-19. Since many of us now work from home and most social and outdoor activities are officially on hold, it can be tempting to retreat to the couch and take it easy for the long haul.
But that's the opposite of what we should be doing. Instead, it's time to figure out how to integrate exercise of any kind into your daily or weekly routine. Even with COVID-19 restrictions, you are still allowed to leave your home to exercise. Go for a run, a circuit in the park, or even a leisurely walk - but make sure to stick to social distance guidelines when you meet other people.
Exercise is also considered essential for maintaining mental fitness, and it can reduce stress. Studies show it is very effective in reducing fatigue, improving alertness and concentration, and improving overall cognitive function. This can be especially helpful when stress has also depleted your energy or ability to concentrate.
If you'd rather stay at home, you can find a wealth of home workouts online, with options available for every fitness level. You can also download some home workout exercise apps for your phone or tablet, or simply do a search on YouTube and you'll find many starting points for exercising at home!
Even small lifestyle changes can provide significant mental health benefits.
Sources include Adaa (link), BlackDogInstitute (link), FrontiersIn (link), ScienceDirect (link)
