Due to the lockdowns due to COVID-19 in many countries worldwide, people are forced to stay at home much more. You may notice that your regular exercise disappears at the bottom of your to-do list. But did you know that exercise isn't just about being physically active? Research has shown that just one hour a week sports can be very effective, make you mentally stronger and help fight depression.
If you exercise regularly, you're probably familiar with the endorphin rush and subsequent mood improvement that you often experience after a workout. That's because exercise offers a wide range of mental health benefits, from building coping (stress resistance), increased resilience, to distracting negative thoughts, to improving memory and sleep.
The physical benefits of exercise—improving physical fitness and fighting disease—have been known for a long time, and doctors always encourage staying physically active.
The good news is that you don't have to exercise for long to reap the mental health benefits. According to a 2017 study, regular exercise of any intensity can prevent future depression, regardless of your age or gender.
Even exercising for an hour a week will make you mentally stronger
Using data from the HUNT study in the field of health, the researchers examined the experiences of nearly 34,000 adults. They kept track of how much they participated in sports and how much depression or anxiety they self-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 depression cases could have been prevented if the participants had exercised even one hour a week that made them mentally stronger. For the millions of people who have a depression life, these results underline the importance of exercise as a tool for self-care.
Most of the mental health benefits of exercise are realized within the first hour undertaken 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 light of social distancing and self-isolation measures that determine the response of many countries, including the Netherlands, to COVID-19. With many of us now working from home and most social and outdoor activities officially on hiatus, it can be tempting to retire 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 track in the park, or even a leisurely walk – but make sure to stick to social distancing guidelines when you meet other people.
Exercise is also considered essential for maintaining mental fitness, and it can reduce stress. Studies show it to be highly effective in reducing fatigue, improving alertness and concentration, and improving overall cognitive function. This can be especially useful when stress has also depleted your energy or ability to concentrate.
If you prefer to 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 YouTube search and you'll find many starting points for exercising at home!
Even small lifestyle changes can yield significant mental health benefits.
Sources ao Adaa (link), BlackDog Institute (link), FrontiersIn (link), ScienceDirect (link)
