The global pandemic has been going on for just about a year now and it has not been easy on anyone, to say the least. At the beginning of this pandemic, a sense of fear and constant anxiety was felt across the world. For many of us, this was the first time we had to experience these types of unprecedented times. Now, as Ontario is currently in its second lockdown with gyms and fitness locations closed, the frustration and boredom people are experiencing is high. Although all this free time sounds good in theory, with a potentially life-threatening virus at every turn, it creates a negative atmosphere. With these circumstances in mind, how has the COVID-19 pandemic impacted our physical activity habits?
Researchers Phillipou et. al (2020) examined the effect the pandemic and lockdowns have had on exercise habits and eating behaviours. Although there were some participants who increased their levels of exercise, almost half of the participants decreased their exercise level.
Within the general population, researchers concluded that there was an increased rate of eating disorder behaviours. These behaviours included, defined by the authors:
Restricting – purposefully limiting intake of food
Binge Eating – eating larger than normal amounts of food
They concluded that increased rates of eating disorders and decreased exercise time could potentially lead to important negative health implications if continued throughout the pandemic.
Why Should You Care About Being Active?
Prior to the pandemic, being physically active was important and highly recommended by physicians for all-around good health. However, as we are now in our second lockdown within Ontario, the stress and frustration can be getting the better of us.
Benefits to Physical Activity
There is no doubt that depression, anxiety, emotional exhaustion and other mental illnesses have been affecting people during this difficult time, which is likely because of the constant stress and fear that collectively is being experienced. Being physically active has beneficial effects on these problems improving mood and reducing stress/frustration. However, although physical activity is an important part of overall health, taking care of your psychological well-being may require some other resources, such as online or telephone counselling. Here is a link for some resources within the London community:
Not only does your physical activity help improve your mood, but it also has positive long-term effects on your physical health. These improvements include, but are not limited to, a lower risk of developing hypertension, stroke and cardiovascular disease.
During this lockdown, I have had days where I need an activity or hobby to keep me busy. A 30-minute workout or a nice long socially distanced walk with some friends makes the day go by quicker, and greatly improves my mood.
Ways to Keep Active
According to the Mayo Clinic, 30 minutes of physical activity at a moderate level of intensity should be your goal. An umbrella solution for physical activity is not realistic because it does not meet everyone’s needs, therefore here is a comprised list of multiple avenues in order for people to get their daily dose of activity, just like the doctor ordered.
1. Creating a workout routine:
Multiple social media influencers create workout content that is apartment-, and beginner-friendly, that typically doesn’t include equipment exclusively available at the gym.
Here are some links to all types of workout that can be helpful:
2. Eating healthy:
During this pandemic I have had my fair share of couch potato time with a tub of ice cream, which is fine in moderation; however, I have also recognized the importance of creating a healthy eating plan to ensure I am provided with energy-boosting food to keep me kicking all day long.
To find some helpful guidance, take a peek at this website:
3. Start Small:
Not everyone benefits from an intense workout routine, especially if prior to the pandemic you did not hit the gym every day. That should not make you fearful of getting your daily dose of exercise though, because it is never too late to start a healthy habit.
To begin, you can always focus on getting outside for a 30-minute walk, just to get your body moving
4. Dance the night away:
Working out is not for you? That is okay. People underestimate the benefits of dancing, and although we may not be able to dance the night away in a bar, pop in your Just Dance game or pump your favourite tune to keep active. Not only will you have the physical benefits, but you will also have fun doing it.
A year ago, no one expected us to be where we today, and although we cannot control the external environment, we can absolutely control how we react to it. Being physically active has made this pandemic easier on me, and I hope it makes it easier on you.
References:
Amatriain-Fernández, S., Murillo-Rodriguez, E. S., Gronwald, T., Machado, S., & Budde, H. (2020). Benefits of physical activity and physical exercise in the time of pandemic. Psychological Trauma, 12(S1), S264-S266. https://doi.org/10.1037/tra0000643
Laskowski, E. R. (2019). How much should the average adult exercise every day? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
Phillipou, A., Meyer, D., Neill, E., Tan, E. J., Lin Toh, W., Van Rheenen, T. E., & Rossell, S. L. (2020). Eating and exercise behaviours in eating disorders and the general population during the COVID-19 pandemic in Australia: Initial results from the COLLATE project. International Journal of Eating Disorders, 53(7), 1158-1165. DOI: 10.1002/eat.23317
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