There is no doubt that sport is important for mental and physical well-being and also a major contributor to economic and social development in many countries. According to the United Nations (UN) it is well recognized by governments as a huge contributor to the empowerment of women and young people, individuals and communities as well as to health, education and social inclusion objectives.

The COVID-19 pandemic has turned the sporting world upside down. At the height of the outbreak all major global, national and regional sporting events were cancelled or postponed. For the first time in history the Olympic and Paralympic Games have been rescheduled. This has not only had a significant economic impact but has also impacted social cohesion and much needed inspiration for spectators and fans to become involved in sport themselves.

This has been cemented by the fact that many local amateur sporting organizations have had to cancel their seasons, and gyms, pools, parks and other recreational facilities were mandated to close. Many individuals have been unable to participate in their regular individual or group sporting or physical activities. This has resulted in people becoming less active, which can be detrimental to both mental and physical health, especially in this time of significant stress and uncertainty.

According to research from McMaster University, exercise can be extremely helpful in managing stress, anxiety and depression. Even though physical activity is a technically a stressor and activates a stress response in the body, the magnitude of the exercise stress response is acute and controllable by modifying intensity and duration. Just like strengthening a muscle, exercise “tones” the stress system making us more resistant to all types of stressors, including ones created by this pandemic.

The World Health Organization recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week. While this is definitely more of a challenge with group activities cancelled and many recreational facilities closed, it is still possible to incorporate exercise into your schedule to moderate stress and take care of your mental and physical health.

The WHO suggests some simple ways to incorporate physical activity into your day without the need for fitness equipment. If you find yourself sitting a lot while at home, take breaks to stretch, do housework, climb stairs or dance to music. For those who have access to internet there are many free resources online regarding how to stay active during the pandemic. Fitness instructors and studios are offering free or discounted virtual classes- many do not need special equipment and some even use everyday household objects instead of weights.

This time may be particularly hard for young people who depend on organized sports for physical activity and social interaction. Currently some organizations and schools have begun using virtual training methods to keep their members and students active and engaged while staying home.

Now more than ever it is important to leverage the resources we have and make physical activity a priority while maintaining physical distancing regulations. It may be more challenging than it was before, but it is integral if we want to emerge from this uncertain time as a strong and healthy community.