Welcome back!

In my first blog I mentioned my battle with mental health issues including depression and anxiety throughout my early adulthood. In fact, I still struggle with mild anxiety. Needless to say I think this topic deserves a deeper dive! If you or a loved one grapple with mental illness, I advise you read on to learn more about the psychological impacts of exercise and physical activity along with some methods for implementing an exercise solution that may help.

Let’s start by addressing how prevalent mental illness is in our society. According to the Canadian Mental Health Association, by the age of 40 about 50% of the population will have had a mental illness. According to the World Health Organization depression alone afflicts approximately 300 million people worldwide. Sadly, the stigma surrounding mental illness means that almost half of people who suffer never seek help. Due to the staggering number of those afflicted by mental illness, CAMH estimates the economic cost of mental illness in Canada is $51 billion per year. A report from the European Molecular Biology Organization estimated the global economic burden to be US$2.5 trillion based on data collected in 2010.

  Clearly, mental illness is a major issue facing our society and yet it has just recently gained mainstream attention and is slowly being destigmatized. The good news, there is hope.  There are a variety of treatments currently used to help treat and reduce the effects of mental illness, one of which being exercise and physical activity. Exercise and physical activity are known to decrease levels of depression and anxiety, improve mood, increase self-esteem, and increase positive body image. 

Exercise, Depression and Anxiety 

The health profession has been intrigued by exercise and its effect on depression and anxiety for decades. Current research shows that exercise is effective at preventing and treating both depression and anxiety. This research has also found that not all types of exercise are equal in addressing the issue. A recent study found that moderate intensity is likely the best for reducing anxiety and depression. Higher intensities may also be effective but in some cases high intensities actually induced feelings of anxiety. According to Harvard Health, the reason moderate intensity is the most effective over time is because it leads to the release of growth factors which cause nerve cells to make new connections. For some more conditioned individuals high intensity may also be an appropriate solution as it induces feelings of well-being through the release of endorphins. Endorphins are natural brain chemicals associated with positive feelings and outlook on life.

Self-Esteem and Body Image 

Self-esteem typically refers to how someone values their worth. A person may have self-esteem issues in various domains such as physical, emotional and social. Body image is defined as the way people view their physical self. Although body image has often been referred to as an issue that women face, studies at the University of Windsor found that men also struggle with body image. Furthermore, body image and self-esteem have been long connected to one another due to their reciprocal nature. This means, as one improves the other does as well, and vice versa. Research has shown that these two psychological variables are also linked to a variety of mental health issues such as eating disorders, addiction, and depression. The good news is that a recent meta-analysis on physical activity and mental well-being found exercise to have a positive impact on body image and self-esteem. This is achieved through perceived physical competence, enhanced sense of autonomy over your body, and a sense of belonging as you build relationships through exercise groups. Physical competence is improved as you learn new skills, hit goals etc. Whereas, autonomy over ones body improves as you are able to control how your body feels, looks, and functions.

Exercise for Mental Health, Where to Start?

Research shows that even starting with small steps can have a major impact on your mental health. If you are new to exercise, start with a couple scheduled walks a week. In fact, A study on Pilates and Aerobic training as treatment for depression found that a monitored walking program resulted in reduced anxiety and improved quality of life in a group of previously inactive adults. It doesn’t take a lot to make a big difference. As you get more comfortable with your exercise schedule start to up your game with some light- moderate intensity aerobic or resistance training – the research shows that this is where you will gain the biggest benefits long term.

After reading this I hope you feel inspired to get your body moving and start feeling the amazing mental health benefits exercise has to offer! I am going to finish off with a list of light-to-intense exercise and physical activity options. Have a great day, and get moving!

Light Exercise / Physical Activity

• Walking – GreatRuns.com for best walking paths in your area
• Stretching or Light Yoga – Try this Yoga with Adrienne stretch
• Golf – Golf Now will help you find great courses in your area 
• Slow Bike ride – Check out GreatRuns
• Grab a friend and dance it out (slowly)

Moderate Exercise / Physical Activity

• Brisk Walk or Jog – Check out GreatRuns for trails
• Hike
• Aqua aerobics
• Yoga – Yoga with Adrienne
• Weight training – Check back soon for my workouts!
• Roller blading or biking – Check out GreatRuns for trails

High Intensity Exercise

*This isn’t as beneficial as light-moderate for most people*

• Running – Check out GreatRuns for trails
• Mountain Climbing
• Fast paced roller blading 
• Weight training – Check back soon for my workouts!
• HITT training – Check back soon for my workouts!

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