Improving mental health during the pandemic (Part 1): Exercise
09/08/2021
Besides the well-known benefits for appearance and health, few people understand that exercise can also improve mental health, reduce anxiety and stress, and help us feel more optimistic. Therefore, during this period of social distancing, exercise regularly at home to not only look better and be healthier but also help yourself feel more positive amidst the pandemic.
About the author
Hubert Cù, whose real name is Cù Huy Hiệp, is known as an international fitness trainer, functional training expert, and sports nutritionist at ACE®. Besides these activities, Hubert Cù regularly shares useful knowledge and guidance for a healthy lifestyle through his Facebook page and personal YouTube channel.
Photo: Character's Facebook
5 reasons why exercise improves your mental well-being.
Exercise produces happy hormones and healthy brain cells.
When the body begins to exercise more than usual, the heart and lungs work continuously, and the brain continuously releases BDNF (Brain-Derived Neurotrophic Factor), a neurotransmitter that can stimulate the production of new brain cells. This is why after exercising, the mind feels refreshed, alert, and more relaxed.
Endorphins, another stress-fighting chemical, are also released in the brain when you exercise. This hormone helps reduce feelings of discomfort and pain caused by exercise, while also making you feel euphoric.
Cognitive training improves cognitive abilities.and your brain power
When you first start exercising and are learning to perform new types of movements, your brain and nervous system have to figure out the most effective way to communicate in order to perform a particular activity. As you become better at an activity, you are boosting your brain's ability to connect the dots and activate the appropriate muscles to help you perform the necessary movements. This improves how the brain functions, contributing to better brain health, or more simply, better 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 training program, you're sure to feel happy and fulfilled because you've achieved results, accomplished a goal or task. This makes you proud of yourself, helps boost your self-esteem, and positively impacts your mental health.
Exercise helps you sleep better, so you feel refreshed every morning.
Do you feel energized after a good night's sleep? Sleep is when your body repairs itself from the day's challenges and is a crucial component of good mental health. And regular exercise can improve the quality of your sleep, helping you feel refreshed throughout the day.
Exercise helps you become more mindful in the present moment.
In this fast-paced world, constantly receiving messages, checking emails, Facebook, and news can have a significant impact on your mental health. Exercise time is an opportunity to step away from screens, listen to your favorite music, and take care of your body. Just 20-30 minutes after exercising, your mind will easily return to balance.
2 effective ways to exercise at home
Option 1: Train online with a personal trainer.
A personal trainer (PT) is an experienced and professional individual who can advise and support you in developing a suitable workout program and, most importantly, closely monitor your progress. Don't worry if you have to exercise through a screen; a professional trainer can help you move effectively and safely throughout your workout. You can contact fitness centers and clubs to find out more.
Method 2: Practice free programs on YouTube
Thanks to the widespread availability of the internet, YouTube is currently the largest, richest, and free online video platform for sharing knowledge. You can search for workout programs that suit your abilities and interests.
Here are some YouTube channels you can check out:
Hubert Cu Channel
Hubert (Hiep) is an internationally certified fitness trainer by international fitness organizations ACE, NASM, and AFAA. He currently works at major centers and has extensive experience coaching diverse groups of people.
Two well-structured and engaging programs that you can press "Play" and follow along with:
Hana Giang Anh is a fitness trainer loved by many women, with numerous workout videos on various topics. If you are a woman, you will surely enjoy the video content shared by Hana Giang Anh.
This is one of the reputable YouTube channels you should check out for effective yoga lessons. With the dedicated instruction of Sophie - a member of the Yoga Alliance (USA) - and the investment and meticulous attention to detail in each video, you're sure to be satisfied.
According to the United States Department of Health and Human Services' Physical Activity Guidelines, we should aim for 150 minutes of moderate-intensity exercise per week. If you can, try 30 minutes each day.
Is exercising at home without equipment effective?
Exercising without equipment can still be very effective. We have many forms and exercises such as yoga, dancing, strength training, and bodyweight cardio.
If I want to buy more tools, what should I buy?
First, you can use existing furniture like tables, chairs, bags, and water bottles for your workout. If you want to buy more, two dumbbells (one light and one medium weight) can help you work out your whole body and perform many new exercises.
Is it possible to exercise at home if there's no space?
It's okay, you only need 2 meters.2It's time to start practicing.
Should I exercise in the morning or the afternoon?
Exercise whenever you have time and feel comfortable. If you exercise in the morning right after waking up, remember to stretch. If you exercise in the evening, try to exercise two hours before going to bed to avoid disrupting your sleep due to the excitement.
How long does it take to see results from exercising?
As soon as you finish your 20-30 minute workout, you'll see results in terms of improved health and a refreshed mind. When you combine healthy eating with daily exercise, your body will improve in shape every day. Take pictures of yourself and record your weight to track your progress more easily.
How can I stay motivated to exercise at home?
Start your workout routine with short, simple, and manageable exercises. After a short time, once you see positive changes and exercise becomes a habit, you'll find yourself more motivated. Always set a workout time in advance each day and inviting family and friends to exercise together are also ways to help you maintain a consistent workout habit.
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