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
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