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.”