During COVID-19, you can exercise your way to better mental health
As the government’s COVID-19 shutdowns drive people into their homes, many of us may find regular exercising slipping off our daily to-do lists. But exercise isn’t just about being physically active (although that’s important too); research from the Black Dog Institute has found that as little as an hour a week of exercise can be highly effective at fighting depression.
If you’re a regular exerciser, you’re probably familiar with the endorphin rush and subsequent improved mood you often experience after a workout. That’s because exercise provides a wide range of mental health benefits, from building coping and resilience to distracting from negative thoughts and improving memory and sleep.
The good news is, you don’t have to exercise for long to start reaping the mental health benefits. According to a 2017 study led by the Black Dog Institute, regular exercise of any intensity can prevent future depression, regardless of your age or gender.
Even an hour a week makes a difference
Using data from the Health Study of Nord-Trøndelag County (HUNT study), the researchers examined the experiences of nearly 34,000 Norwegian adults, monitoring how much exercise they did and how much depression and anxiety they self-reported over an 11-year period.
The data showed that even small amounts of exercise were protective against depression – in fact, 12 per cent of cases of depression could have been prevented if participants had undertaken even a single hour of exercise a week. For the million or so Australians living with depression, these results highlight the importance of exercise as a tool for self-care.
“Most of the mental health benefits of exercise are realised within the first hour undertaken each week”
says lead author Associate Professor Samuel Harvey from Black Dog Institute and UNSW.
“These findings are exciting because they show that even relatively small amounts of exercise can deliver significant protection against depression.”
Staying active during COVID-19
This research is particularly relevant in the face of social distancing and self-isolation measures that define Australia’s response to COVID-19. With many of us now working from home, and with most social and outdoor activities officially on pause, it can be tempting to retreat to the couch and settle in for the long haul.
But that’s the opposite of what we should be doing. Instead, it’s time to figure out how you can integrate exercise of any kind into your daily or weekly routine. Even with COVID-19 restrictions in place, you’re still permitted to leave your home to exercise. Head out for a run, a circuit in the park or even a gentle walk – just make sure you stay mindful of social distancing guidelines when you encounter other people.
If you’d prefer to stay at home, you can find a wealth of at-home workouts online, with options available for every fitness level. You can also download some exercise apps for your phone or tablet.
“This is the first time we’ve been able to quantify the preventative potential of physical activity of physical activity in terms of reducing future levels of depression,” Associate Professor Harvey says.
“Even small lifestyle changes can reap significant mental health benefits.”
根據維州婦女健康組織(Women’s Health Victoria)的報告,對於處於不利地位和地區的維州人來說,墮胎的機會仍然有限,迫使一些人要跋涉數百公里,花費超過 1,000 美元才能獲得治療。
該報告分析了30,000通電話和服務提供者的資料,發現那些處於高度劣勢地區的人更有可能在9周後尋求墮胎,這縮窄了他們的醫療選擇,因為藥物墮胎只提供到9周,而手術服務則集中在城市。
三分之二的地方政府缺乏手術墮胎服務提供者,生活費壓力進一步限制了墮胎機會。
財務不安全是受訪者最關心的問題,許多人為了獲得必要的生殖照護而掙扎。
儘管維多利亞州在生殖健康方面取得了進展,但維多利亞州婦女健康組織(Women’s Health Victoria)仍強調需要解決系統性的不平等問題。
4. 在維多利亞建築局進行嚴厲的審查後,新的監督機構將取替維多利亞建築局
由維多利亞建築局 (Victorian Building Authority) 執行長 Anna Cronin 委託進行的一項新審查顯示,該局在處理業主因物業存在缺陷或未完工而提出的投訴時存在重大失誤。
該報告概述了監管不力、延誤、遺失投訴,以及對投訴人的輕視態度,導致業主面臨嚴重的經濟和情感困擾。
該審查報告強調了重複或忽略投訴,以及缺乏技術檢查等問題,其結論是 VBA 缺乏監督,使得不合標準的工作和不道德的行為得以猖獗。
作為回應,維多利亞州政府已宣布計劃以一個更強大的監管機構取代該機構,將監管、保險及爭議解決合而為一。
規劃部長 Sonya Kilkenny 將詳細介紹這項改革,並承諾加強處理和預防建築缺陷的權力。
5. 保護澳大利亞戰鬥能力的能源計劃
澳大利亞政府公布了一項新的 「淨零防禦戰略」(Defence Net Zero Strategy),以減少軍事行動對環境的影響,同時仍能保持其防禦能力。
該計劃由國防工業部長 Pat Conroy 發佈,將氣候變化稱為國家安全問題,並敦促軍方採用更多可再生電力、轉用低排放燃料、提高能源效率,並探索在國防土地上進行碳封存。
與此相輔相成的是「國防未來能源策略」(Defence Future Energy Strategy),該策略概述了向低碳能源(如可再生柴油和可持續航空燃料)的過渡,以及長期選擇(如氫氣和空運及海運使用的電氣化)。
國防部長 Greg Moriarty 強調能源自給自足對國家安全的重要性。
該戰略與澳大利亞的淨零目標一致,旨在降低長期能源成本,同時保持軍事準備狀態以及與國際盟友的合作。
根据维州妇女健康组织(Women’s Health Victoria)的报告,对于处于不利地位和地区的维州人来说,堕胎的机会仍然有限,迫使一些人要跋涉数百公里,花费超过 1,000 美元才能获得治疗。
该报告分析了30,000通电话和服务提供者的资料,发现那些处于高度劣势地区的人更有可能在9周后寻求堕胎,这缩窄了他们的医疗选择,因为药物堕胎只提供到9周,而手术服务则集中在城市。
三分之二的地方政府缺乏手术堕胎服务提供者,生活费压力进一步限制了堕胎机会。
财务不安全是受访者最关心的问题,许多人为了获得必要的生殖照护而挣扎。
尽管维多利亚州在生殖健康方面取得了进展,但维多利亚州妇女健康组织(Women’s Health Victoria)仍强调需要解决系统性的不平等问题。
4. 在维多利亚建筑局进行严厉的审查后,新的监督机构将取替维多利亚建筑局
由维多利亚建筑局 (Victorian Building Authority) 执行长 Anna Cronin 委托进行的一项新审查显示,该局在处理业主因物业存在缺陷或未完工而提出的投诉时存在重大失误。
该报告概述了监管不力、延误、遗失投诉,以及对投诉人的轻视态度,导致业主面临严重的经济和情感困扰。
该审查报告强调了重复或忽略投诉,以及缺乏技术检查等问题,其结论是 VBA 缺乏监督,使得不合标准的工作和不道德的行为得以猖獗。
作为回应,维多利亚州政府已宣布计划以一个更强大的监管机构取代该机构,将监管、保险及争议解决合而为一。
规划部长 Sonya Kilkenny 将详细介绍这项改革,并承诺加强处理和预防建筑缺陷的权力。
5. 保护澳大利亚战斗能力的能源计划
澳大利亚政府公布了一项新的 「净零防御战略」(Defence Net Zero Strategy),以减少军事行动对环境的影响,同时仍能保持其防御能力。
该计划由国防工业部长 Pat Conroy 发布,将气候变化称为国家安全问题,并敦促军方采用更多可再生电力、转用低排放燃料、提高能源效率,并探索在国防土地上进行碳封存。
与此相辅相成的是「国防未来能源策略」(Defence Future Energy Strategy),该策略概述了向低碳能源(如可再生柴油和可持续航空燃料)的过渡,以及长期选择(如氢气和空运及海运使用的电气化)。
国防部长 Greg Moriarty 强调能源自给自足对国家安全的重要性。
该战略与澳大利亚的净零目标一致,旨在降低长期能源成本,同时保持军事准备状态以及与国际盟友的合作。
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