Exercise is great for your brain and mood too!

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The saying ‘use it or lose it’ translates well to what happens to our body when we significantly reduce normal physical activity for more than a few days. Our brain function and mental health also can deteriorate.

Being sedentary leads to decreased muscle strength, muscle mass and aerobic fitness. That's why the government has encouraged us to exercise and take daily walks, where possible, during the current COVID-19 pandemic restrictions. 

Everyday activities such as grocery shopping, walking to the train or mowing the yard help keep our bodies in shape. So if you have been isolating at home without exercising each day, chances are your aerobic fitness and muscle strength have already reduced.

Before you reach for the remote control and corn chips, just remember exercising can be as simple as turning up the radio and dancing your heart out to your favourite band or skipping up and down the hallway with your toddler.

The good news is that even half an hour of moderate-intensity activity or exercise a day can help you maintain your health and wellbeing and reduce your risk of disease. A moderate level of activity is when you can manage a conversation but still feel you are working moderately to somewhat hard.

If you are elderly or use a mobility aid, this might mean a few laps up and down the hall a couple of times a day and some leg raises and biceps curls while sitting in a chair. If you are someone who would normally go to the gym several times a week, you can up your cardio fitness with star jumps, burpees and step ups at home.

Exercising safely and sensibly is important. If exercise is not part of your normal routine and you are older or have health issues, speak to your GP first. 

Start small and increase your intensity and activity time gradually to avoid injury. Start with five or 10 minutes a day, if that’s all you can manage. Every bit helps. Mix it up so you don’t get bored and include a range of physical activities that incorporate aerobic fitness, strength, balance and flexibility. 

If you’re in good health, a suitable weekly fitness routine might include: 

  • fast walking or jogging for 30 minutes at least 5 days a week to get your heart and lungs working a bit harder

  • muscle strength exercises two days a week, such as lifting weights, using a resistance band or doing body weight exercises such as squats or push ups

  • standing on one leg while you wait for the kettle to boil to improve your balance

  • gently stretching your muscles or doing an online yoga class to stay flexible

Since COVID-19 restrictions began, many people have reported feeling ‘flatter’, less motivated, anxious and even sad. Others have had more serious mood changes, such as depression and anxiety.

This may be because getting out and about or exercising more formally can distract you from daily worries and negative thoughts, even temporarily. Physical activity can also change the levels of chemicals and hormone in your brain, such as endorphins, serotonin and stress hormones.

These changing times require all of us to be resilient and creative when adapting to challenges. Give exercise a go today!

Resources if you're struggling to cope during the current pandemic: 

Please consult your doctor for guidance before starting exercise if you are over 40 or have any medical condition or risk factors that may make it dangerous for you to participate in certain physical activity or exercise.

Source: Staying Fit at Home newsletter May 22, 2020