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If exercise helps you relieve stress, but the idea of going for a run or working out overwhelms you, new research show that you are not alone.
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This is called the “exercise stress paradox” and has become increasingly common during pandemic for its effects on mental health.
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Some activity is better than none, but it’s important to be compassionate with yourself if you feel this way.
There is a flood of research connecting exercise with lower rates of depressionanxiety and stress, but perhaps the thought of going for a run or doing a exercise makes you feel overwhelmed. Welcome to the club.
That’s called the “exercise stress paradox,” and right now, it’s fiercer than ever, according to new research In the diary PLUS ONE.
The researchers surveyed nearly 1,700 people and asked them about physical activity, sedentary behaviorbarriers to exercise, and how that may all be different during COVID-19 compared to the days before the pandemic.
Most people weren’t motivated to exercise because they were too anxious. For those who managed to stay active, they reported being more motivated by mental health outcomes such as anxiety relief compared to physical outcomes such as weightloss or strength gains. many reported session an average of 30 minutes more per day and exercising one hour less per week during the pandemic than before. More than half of those surveyed reported worse mental health since the onset of COVID-19.
The trick is to get the unmotivated to shift into activity as a way to relieve their stress, according to the study’s lead author, Jennifer Heisz, Ph.D., associate professor in the department of kinesiology at McMaster University. She said Bicycling The same association was true for depression: Respondents seemed aware that exercise might help symptoms, but their depression made them less motivated to be active.
What needs to be addressed, he said, are the reasons why this happens. The researchers found that perceived barriers included lack of social support, lack of time, and less access to facilities and equipment.
However, Heisz said, the pandemic has given many people more free time thanks to working from home or a lack of travel or other activities. That could actually exacerbate the problem, as you may have more time but less motivation to go for a run, leaving you feeling discouraged.
“We think the message needs to be really compassionate around this,” Heisz said. “The intent is not to add more stress or guilt to people’s lives at this time.”
In response to the findings, the researchers built a evidence based toolkit which includes tips that can give you the boost you need. For example, he emphasizes that low-intensity exercise can help if you’re feeling anxious, as can planning your workouts like appointments by blocking time on your calendar.
“The main message here is that some activity is better than none,” Heisz said. “Just move a little more each day.”
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