{"id":1241,"date":"2021-03-25T04:02:00","date_gmt":"2021-03-25T04:02:00","guid":{"rendered":"https:\/\/codetofreedom.com\/?p=1241"},"modified":"2021-03-24T18:03:22","modified_gmt":"2021-03-24T18:03:22","slug":"sporten-tijdens-covid-19-fysiek-mentaal-sterker","status":"publish","type":"post","link":"https:\/\/codetofreedom.com\/en_us\/sports-during-covid-19-physically-mentally-stronger\/","title":{"rendered":"Exercising during COVID-19: makes you physically & mentally stronger."},"content":{"rendered":"

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<\/a> can be very effective, make you mentally stronger and help fight depression.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

De fysieke voordelen van lichaamsbeweging – het verbeteren van de fysieke conditie en het bestrijden van ziekten – zijn al lang bekend en artsen moedigen altijd aan om lichamelijk actief te blijven.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

Even exercising for an hour a week will make you mentally stronger<\/h2>\n\n\n\n

Using data from the HUNT study<\/a> 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.<\/p>\n\n\n\n

\"Even
Even exercising for an hour a week will make you mentally stronger (picture<\/a>.)<\/figcaption><\/figure><\/div>\n\n\n\n

De gegevens toonden aan dat zelfs kleine hoeveelheden lichaamsbeweging beschermend waren tegen depressie – in feite had 12 procent van de gevallen van depressie voorkomen kunnen worden als de deelnemers zelfs maar \u00e9\u00e9n uur per week aan lichaamsbeweging hadden gedaan waardoor ze mentaal sterker worden. Voor de miljoenen mensen die met een depression<\/a> life, these results underline the importance of exercise as a tool for self-care.<\/p>\n\n\n\n

Most of the mental health benefits of exercise are realized within the first hour undertaken each week.<\/p><\/blockquote><\/figure>\n\n\n\n

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.<\/p>\n\n\n\n

Stay active, even during COVID-19<\/h2>\n\n\n\n

Deze uitkomst is met name relevant in het licht van maatregelen op het gebied van sociale distantie en zelfisolatie die reactie van vele landen waaronder Nederland op COVID-19 bepalen. Omdat velen van ons nu vanuit huis werken en de meeste sociale en buitenactiviteiten officieel zo’n beetje volledig op pauze staan, kan het verleidelijk zijn om je terug te trekken op de bank en rustig aan te doen voor de lange termijn.<\/p>\n\n\n\n

Maar dat is het tegenovergestelde van wat we zouden moeten doen. In plaats daarvan is het tijd om erachter te komen hoe je lichaamsbeweging van welke aard dan ook in jouw dagelijkse of wekelijkse routine kunt integreren. Zelfs met COVID-19-beperkingen mag je nog steeds uw huis verlaten om te sporten. Ga hardlopen, een circuit in het park of zelfs een rustige wandeling – maar zorg ervoor dat je je aan de richtlijnen voor sociale afstand houdt als je andere mensen tegenkomt.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

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!<\/p>\n\n\n\n

Even small lifestyle changes can yield significant mental health benefits.<\/p><\/blockquote><\/figure>\n\n\n\n

Sources ao Adaa (link<\/a>), BlackDog Institute (link<\/a>), FrontiersIn (link<\/a>), ScienceDirect (link<\/a>)<\/small><\/p>","protected":false},"excerpt":{"rendered":"

Door de lockdowns vanwege COVID-19 in vele landen wereldwijd, blijven mensen veel meer en noodgedwongen aan huis gekluisterd. Misschien merk je hierdoor je regelmatige beweging onderaan je takenlijstje verdwijnt. Maar wist je dat lichaamsbeweging niet alleen om lichamelijk actief zijn gaat? Uit onderzoek is gebleken dat slechts een uur per week sporten zeer effectief kan […]<\/p>","protected":false},"author":1,"featured_media":1255,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"tdm_status":"","tdm_grid_status":""},"categories":[4,154],"tags":[140,138,97,120,80,30,14,107,144,58,131,130,128,137,19,31,83],"_links":{"self":[{"href":"https:\/\/codetofreedom.com\/en_us\/wp-json\/wp\/v2\/posts\/1241"}],"collection":[{"href":"https:\/\/codetofreedom.com\/en_us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/codetofreedom.com\/en_us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/en_us\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/en_us\/wp-json\/wp\/v2\/comments?post=1241"}],"version-history":[{"count":15,"href":"https:\/\/codetofreedom.com\/en_us\/wp-json\/wp\/v2\/posts\/1241\/revisions"}],"predecessor-version":[{"id":1258,"href":"https:\/\/codetofreedom.com\/en_us\/wp-json\/wp\/v2\/posts\/1241\/revisions\/1258"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/en_us\/wp-json\/wp\/v2\/media\/1255"}],"wp:attachment":[{"href":"https:\/\/codetofreedom.com\/en_us\/wp-json\/wp\/v2\/media?parent=1241"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/codetofreedom.com\/en_us\/wp-json\/wp\/v2\/categories?post=1241"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/codetofreedom.com\/en_us\/wp-json\/wp\/v2\/tags?post=1241"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}