In the midst of the coronavirus pandemic, it’s a bit of an unfortunate time to write about the positive aspects of running and hiking. I’ve cut my gear very much myself, but I go for regular walks. Instead, I choose a time or place where there are no crowds.

Right now, more than before, we need positive energy from physical activity.

Many studies show that sport plays a very important role even in the prevention of depression. Joanna Chatizow, president of the Association Active Against Depression, says: “It should definitely be emphasized that depression is a disease and should be treated.” But in the prevention of depression and as a support for treatment, sport plays a very important role because it has a significant impact on the functioning of our brain. We can even say that exercise works more on our brain than on our body. It has been proven that movement is a stimulus that activates the brain to work better, increases the number of neurotransmitters and secretion of endorphins, serotonin, and dopamine, and lowers the level of cortisol, i.e., the level of stress. Therefore, exercise is definitely an antidepressant and an anxiolytic. However, it’s important to exercise regularly because the brain works a bit like a muscle-you have to train it systematically to keep it in good shape. “

Unfortunately, it is estimated that by 2030, depression will be the second most common disease in the world and the first in developed countries. About 10% of the population develops depression. Usually, the sick belong to professionally active people between 18 and 44 years of age. Double as many women as men suffer from depression. After the age of 50, depression is one of the leading causes of hospitalization for women and men. It is worth emphasizing that depression is a severe, chronic disease that requires medical attention and the support of family and friends. And under this assumption, it is a treatable disease .

Exercise does not only treat depression, but is recommended for all people because of its beneficial effects on the body.

According to the World Health Organization, people who are more active (compared to less active adult men and women):

– have lower rates of mortality, coronary heart disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome, colon and breast cancer, and depression;

– are likely to have a lower risk of fracture in the hip or spine;

– show a higher level of cardio-respiratory and muscular efficiency;

– they are more likely to hold weight, they are healthier.

You can read more about the benefits of exercise, and in particular, about the benefits of running, and about running, in this article .

How does exercise work on our brains?

Exercise helps release chemicals to make you feel better .

→ What is the benefit of running? Running is mainly associated with the release of endorphins. This is what the brain experiences when you exercise. Endorphins are neurotransmitters that help relieve pain and stress. But in addition to endorphins, exercise also stimulates the release of dopamine, norepinephrine, and serotonin. These brain chemicals play an important role in regulating mood.

→ Such as serotonin, for example. Regular exercise can positively affect its level in the brain. And raising serotonin levels improves mood and overall well-being. It can also help improve your appetite and sleep, which are often negatively affected by depression.

→ In turn, the stress hormone adrenaline is balanced during exercise. Adrenaline plays a key role in your stress response, but too much of it can be bad for your health.

→ And of course, when you exercise, you forget a bit about worries if you need to focus on the “here and now”, such as the right movements or timing.

→ Exercise can also help you increase your self-confidence. Because setting and achieving exercise goals will improve your sense of control.

How many of these exercises should there be?

150 minutes of moderate exercise per week . Such that your heart beats faster, that you can talk relatively freely, but not sing. It’s less than 22 minutes of brisk walking every day. If you make more effort – one where it is already difficult to talk freely, but you can still talk – then that time counts * 2. So you need 75 minutes a week. So if you go twice for 40 minutes of running, you are already “done”.

This is the official position of the World Health Organization. To improve cardiorespiratory and muscular fitness, strengthen bones, reduce the risk of NCDs and depression, she recommends adults aged 18-64 years of age at least 150 minutes a week of moderate-intensity physical activity, or at least 75 minutes of high-intensity aerobic exercise, or an equivalent combination of moderate to high intensity exercise. The activity should be performed in cycles of at least 10 minutes . It’s best to spread these exercises over the course of the week. This physical activity may include leisure activities (e.g., walking, dancing, gardening, hiking, swimming), transportation (e.g., walking or cycling), housework, games, games, or planned exercise.

For additional health benefits, adults should increase their moderate-intensity aerobic activity to 300 minutes a week or engage in 150 minutes of vigorous physical activity.

Ideally, try to have at least 30 minutes of moderate exercise each day. If you want to lose weight forever, maintain weight, or meet certain fitness goals, you may need to exercise more. Read more about it in these articles:

A simple patent for losing weight – caloric deficit

How many calories will you burn by running?

It is also very important to shorten the sitting time. The more you sit each day, the greater the risk of metabolic problems. Sitting for too long can negatively affect your health and life expectancy, even if you engage in the recommended amount of daily physical activity. I wrote in this article that sitting is compared to smoking .

Do you have little time? Remember that even brief periods of activity pay off. For example, if you can’t fit in one 30-minute walk in a day, try three ten-minute walks instead. Any activity is better than nothing. The most important thing is that regular physical activity becomes part of your lifestyle.

Evidence?

In Australia, a study was conducted involving middle-aged women with depression. It was checked how regular physical activity affects them – just 150 minutes of moderate exercise a week.

When researchers checked the effects after 3 years, it turned out that women who performed an average of 150 minutes of moderate exercise (golf, tennis, aerobics, swimming or dancing) a week or walked for at least 200 minutes, had more energy and felt better emotionally , they were more sociable and didn’t feel very constrained by depression.

What worked, why did it happen, according to scientists?

– Release of endorphins which enhance well-being.

– A distraction from worries.

– Greater self-confidence thanks to the achievement of (even small) goals.

– More interaction with people. Even waving at another runner improves the mood.

– Doing something positive for yourself.

Scientists say that exercising for 30 minutes or more every day for three to five days a week can significantly reduce symptoms of depression or anxiety. But even smaller amounts of physical activity – just 10 to 15 minutes at a time – make a difference.

→ However, I know that for people who exercise little, it can be a challenge to start regular exercise and then continue it.

So how do you start exercising and not lose your enthusiasm?

1. Think about what you like to do . What kind of exercise do you enjoy? When and where? What is the probability that you will be able to make such an effort on a regular basis? Will you be able to work in the garden every day? Or go for a quick walk? Try to find an activity that you can do on a regular basis, without sacrifice, and that you enjoy.

2. Set reasonable goals . Be realistic about what you can do. Don’t plan to run for half an hour every day if you’ve never done it before. Start implementing your plan gradually. Adapt it to your own needs and abilities, rather than setting unrealistic guidelines that you are unlikely to meet.

3. Don’t take it as an obligation . Don’t make another duty yourself. See it as the next step in life that will make you feel better.

4. Consider if there are any barriers that may be holding you back . For example, if you are ashamed of running, go for a brisk walk or exercise at home. If you are bored with long walks, try to make them more attractive. For example, I like to go for a walk with someone, and if I don’t have someone, I wear headphones and have 2 options: either I talk to someone on the phone or listen to podcasts. Podcasts are my latest discovery – they are a great time during a walk. The selection of podcast topics is amazing and you will surely find something for yourself. It is better for you to find out what is stopping you from being active as soon as possible and to solve the problem proactively right away.

5. Get ready for failures . For weaker days and for obstacles. Reward yourself and enjoy every good day and don’t panic or get discouraged if you don’t go out for a walk or exercise once. Do it the next day, don’t let go. One little misfortune cannot stop you.

If you are under the care of a doctor, talk to him about your plan. Ask for guidance and support .

If you want to start running, read about how to best prepare for your first run and how to start running from scratch .

If you have one thing to remember in this text, remember to have at least 150 minutes of moderate exercise during the week . I usually do about 200 minutes, but last week, for example, it was less than 100 minutes. Maybe that’s why I’m in such a bad mood today? ;))) Check how it is with you.