exercising despite restrictions

exercising despite the restrictions

Studies have shown that people who are more physically active are at lower risk of having non-communicable diseases such as cardiovascular diseases, type 2 diabetes and breast or colon cancer compared to physically inactive subjects [1]. 


But exercising does not only play an important role in physical health, it can also significantly improve mental well-being. Physical activity increases blood levels of dopamine, serotonin and norepinephrine, thus improving mood and reducing feelings of stress [2].

An international research group summarized the data sets of 49 cohort studies that examined whether physical activity reduces the risk of depression in people without mental health problems. It was shown that physical activity has a protective function regarding the risk of depression [3].  


Exercising is therefore very important for body and mind and has many positive effects. According to the World Health Organization, individuals between 18 and 64 years of age should engage in 150 min of moderate-intensity or 75 min of high-intensity exercise per week [4].  


Due to the current situation, gyms and other facilities where people can normally exercise together remain closed.  And due to digital teaching and working remotely we spend more and more time at our desks. To make sure you don't miss out on exercising, we've put together a list of free online sports offers. Too little space or no equipment? These are no longer acceptable excuses. 


Take a look at the ZHS, many courses are available online: 

https://www.zhs-muenchen.de/startseite/


(The following offers are only examples - there are many more offers! This list includes all links that we have received from students. If you have further recommendations you want to share, send us your links.) 


For all of you missing the gym: 

FT Club München

https://www.youtube.com/playlist?list=PLYHR75g7e2xUbIan5-1BPkbfgojIJKaVa 


Body + Soul

https://www.bodyandsoul.de/aktuelles/modul-training/


Fitness First

https://www.fitnessfirst.de/training/home-workouts?wt_ga=41876290283_429618068373&wt_kw=e_41876290283_fitness%20first%20münchen&gclid=EAIaIQobChMIx6DYoImz6QIViuR3Ch3Gxwj6EAAYASAAEgKdI_D_BwE


Body Up Sendling

https://www.youtube.com/user/bodyupde


McFit

https://www.mcfit.com/de/the-big-pump/


YouTube channels with workout videos for free: 

Fitness Blender (english)

https://www.youtube.com/user/FitnessBlender


Pamela Reif

https://www.youtube.com/user/PamelaRf1/videos


MadFit (english)

https://www.youtube.com/channel/UCpQ34afVgk8cRQBjSJ1xuJQ


MrandMrsMuscle (english)

https://www.youtube.com/channel/UCpQ34afVgk8cRQBjSJ1xuJQ


Les Milles (z.T. english)

https://watch.lesmillsondemand.com/at-home-workouts



For all yoga lovers: 

Mady Morrison

https://www.youtube.com/channel/UCpQ34afVgk8cRQBjSJ1xuJQ


Yoga with Adriene (english)

https://www.youtube.com/user/yogawithadriene



Back to health tips

Sources:
[1] Lee IM, Shiroma EJ, Lobelo F et al. (2012) Effect of physical inactivity on major non-communicable diseases worldwide: an analysis of burden of disease and life expectancy. The Lancet 

[2] De Moor MH, Beem AL, Stubbe JH, Boomsma DI, De Geus EJ: Regular exercise, anxiety, depression and personality: a population-based study. Prev Med 2006 

 [3] Schuch FB, Vancampfort D, Firth J et al: Physical Activity and Incident Depression: A Meta-Analysis of Prospective Cohort Studies.The American Journal of Psychiatry. 25 April 2018. 

[4] WHO (World Health Organization) information sheet: global recommendations on physical activity for health 18-64 years old
Retrieved 18.05.2020, from https://www.who.int/dietphysicalactivity/publications/recommendations18_64yearsold/en/


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