Improving Mental Health During the Pandemic (Part 1): Exercise
09/08/2021
In addition to the benefits to appearance and health that are known to many people, few people understand that exercise can also improve mental health, reduce anxiety, stress and help us feel more optimistic. Therefore, during the time of social distancing, exercise at home regularly to not only be more beautiful and healthier but also help yourself feel more positive during the epidemic season.
About the author
Hubert Cu, whose real name is Cu Huy Hiep, is known as an International Fitness Trainer, Functional Training Expert, and Sports Nutrition Expert at ACE®. In addition to these jobs, Hubert Cu also regularly shares useful knowledge and instructions for a healthy life through his personal Facebook page and YouTube channel.
Photo: Character's Facebook
5 reasons why exercise improves your mood
Exercise produces happy hormones and healthy brain cells
When the body starts to move more than normal, the heart and lungs work continuously, the brain will continuously secrete BDNF (Brain - Derived Neurotrophic Factor), a neurotransmitter that can stimulate the production of new brain cells, which is why after exercise, the mind becomes fresher, more alert and comfortable.
Endorphins, another anti-stress chemical, are also released in the brain when you exercise. This hormone helps reduce the discomfort and pain caused by exercise and makes you feel euphoric.
Exercise increases cognitive abilityand your brain power
When you first start exercising and are learning to perform new movement patterns, your brain and nervous system have to figure out the most efficient way to communicate to perform a particular activity. As you get better at an activity, you are boosting your brain’s ability to connect the dots and activate the right muscles to help you perform the necessary movements. This improves the way your brain works, which improves your brain health, or more simply, your mental health.
Exercise can help boost your self-esteem.
When you learn a new exercise, a new move, a new dance style or complete a workout program, you definitely feel happy and joyful because you have achieved results, completed a task goal, that makes you proud of yourself, helps you improve your self-esteem, positively affects your mental health.
Exercise helps you sleep well, which leaves you feeling refreshed every morning.
Do you feel energized after a good night's sleep? Sleep is your body's way of repairing itself from the challenges of the day and is an important component of good mental health. And regular exercise can improve the quality of your sleep, helping you feel refreshed throughout the day.
Practice mindfulness in the present moment
In this non-stop world, constantly receiving text messages, checking emails, Facebook and the news can take a toll on your mental health. Exercise time is also an opportunity to step away from screens, listen to your favorite music and take care of your body. Just 20-30 minutes of exercise will help your mind return to balance.
2 effective ways to exercise at home
Method 1: Workout online with a personal trainer
A Personal Trainer (PT) is an experienced, professional person who will be able to advise and support you with a suitable exercise program and especially follow your every step. Don't worry if you have to practice through the screen, a professional trainer can help you move effectively and safely throughout the session. You can contact fitness centers and clubs to find out.
Method 2: Practice free programs on YouTube
Thanks to the widespread Internet, YouTube is now the largest, most diverse and free online knowledge sharing platform through videos. You can search for training programs that suit your abilities and interests.
Some youtube channels you can refer to:
Hubert Cu Channel
Hubert (Hiep) is an international trainer certified by international fitness organizations ACE, NASM, AFAA, currently working at large centers and has a lot of experience instructing different subjects.
Two fun and structured programs for you to click “Play” and follow along with:
Hana Giang Anh is a fitness trainer loved by many women, with many training videos on different topics. If you are a woman, you will definitely like the video content shared by Hana Giang Anh.
This is one of the reputable YouTube channels that you should refer to for effective yoga lessons. With the dedicated instruction of Sophie - a member of Yoga Alliance (USA) and the investment and meticulousness in each video, you will definitely be satisfied.
According to the Physical Activity Guidelines from the United States Department of Health and Human Services, we should get 150 minutes of light-to-moderate intensity exercise each week. If you can, aim for 30 minutes a day.
Is it effective to work out at home without equipment?
Exercising without equipment is still very effective. We have many forms of exercise and exercises such as yoga, dance, strength training, cardio endurance exercises using our body weight.
If I want to buy more tools, what should I buy?
First, you can make use of the table, chairs, bags, water bottles to practice, in case you want to buy more, 2 light and medium weight dumbbells can help you practice your whole body and many new exercises.
Can I practice at home if I don't have space?
No problem, you only need 2 meters.2is possible to practice.
Should I exercise in the morning or afternoon?
Practice whenever you have time and feel comfortable. If you practice in the morning when you wake up, remember to stretch. If you practice in the evening, try to practice 2 hours before going to bed to avoid affecting your sleep due to excitement.
How long does it take to see results?
As soon as you finish a 20-30 minute workout, you will see results in terms of health and mental clarity. When you combine healthy eating with daily activity, your body will improve in shape every day. Take pictures of yourself and keep a record of your weight to track results more easily.
How to get motivated to work out at home?
Start with a short, simple, and moderate exercise program. After a short time, when you see positive changes and exercise becomes a habit, you will find more motivation to exercise. Always determine the time to exercise each day and invite your family to exercise with you to help you maintain the habit.
