Physical Activity and Mental Health
Physical Activity and Mental Health.
Move for better mental health.
Your better mental health starts here
Physical Activity and Mental Health
Based on reports from the World Health Organization (WHO), depression and anxiety disorders are among the leading causes of disability worldwide. In Canada , mental illness affects approximately one in five people each year, according to the Canadian Mental Health Association (CMHA).
The economic burden of mental illness in Canada is estimated at over $50 billion annually, encompassing health care costs, lost productivity, and reduced quality of life. These staggering figures highlight the urgent need for comprehensive strategies to address mental health issues, including preventive measures and early interventions. Actionable steps are necessary – and the fitness industry is prepared to lead the way.
Research shows that regular physical activity can significantly improve mental health. Physical exercise can reduce symptoms of depression by 26%, comparable to the effects of antidepressant medications or psychotherapy. Regular physical activity reduces anxiety symptoms, with aerobic exercise and resistance training being particularly effective. Moreover, physical activity has been shown to enhance cognitive function, improve mood, and increase resilience to stress. These benefits are attributed to several physiological mechanisms, including the release of endorphins (often referred to as “feel-good” hormones), the reduction of cortisol (a stress hormone), and improved neuroplasticity in the brain.
Fitness centers and gyms provide a supportive environment where individuals can connect with others, reducing feelings of isolation and loneliness, which are often associated with mental health disorders. Group classes and community-based fitness activities foster social connections and create a sense of belonging, which are protective factors for mental health.
Here are some Mental Health facts:
63% of adults say being kind boosts their mental health. Kindness is a simple act with a profound impact - not only does it brighten someone’s day, but it can also ease stress and lift your own mood. Acts of kindness are linked to greater self-esteem, optimism, and a stronger sense of belonging - all key ingredients for good mental health.
75% of life-long mental health conditions develop before the age of 25. Most mental health challenges begin early in life. Recognizing them early can prevent challenges from deepening, while building lifelong skills that support a healthier, more resilient future. Support, awareness, and healthy habits early on make a lasting difference. One way to support mental health in youth is to promote active lifestyles through sport, play and movement.
it only takes 10 minutes a day for mindfulness to have a positive impact on mental wellbeing. Just like exercises strengthen muscles, mindfulness strengthens mental resilience. Even brief daily practice can improve focus, reduce stress, and create space to respond to challenges with greater calm and clarity.
87% of pet owners have mental health improvements as a result of pet ownership. Pets bring more than joy - they offer unconditional love, companionship, and a sense of purpose, all of which can boost mental wellbeing.
Caring for a pet can reduce stress, ease feelings of loneliness, and provide routine and connection, supporting overall emotional health.
For a long time, physical health was seen as the foundation of wellbeing. Now, more and more people see mental health as just as important - and often the key to thriving. Looking after our mental health helps us live fuller lives. It strengthens relationships, learning, productivity, and resilience - showing that caring for our minds is essential to overall wellbeing. Some daily habits that strengthen mental fitness:
Get enough sleep - aim for 7–9 hours to recharge your body and mind.
Move your body - even short walks or stretches boost mood and focus.
Connect with others - a quick chat with a friend or family member can lift your spirits.
moving your body can increase your wellbeing by 14%. Being active isn’t only about fitness – it’s one of the most natural ways to boost mental wellbeing. A global study found people who move more report higher happiness, greater life satisfaction, and significantly lower psychological distress. Physical activity sparks changes in the brain that reduce stress and improve mood. Even light movement can release endorphins, sharpen focus, and increase resilience – giving both the body and mind a boost.
spending at least 2 hours in nature every week is linked to better health and wellbeing. Science confirms what many people feel instinctively – time outdoors is good for us. Being surrounded by greenery can calm the nervous system, lower stress, and lift mood. From parks to woods and forests, time in nature fosters relaxation, connection, and positive mental wellbeing. Tips to enjoy more nature:
Take breaks outdoors – sip your coffee or lunch outside.
Add a walk in the park or local trail to your weekly routine.
Plan small adventures – explore a beach, trail, or lookout nearby.
75 minutes of gratitude practice each week can boost mental wellbeing. Gratitude shifts focus from what may be lacking to what’s present and good. This simple habit strengthens resilience, improves mood, and deepens connections with others. Studies show practising gratitude can reduce stress, improve sleep, and even enhance overall life satisfaction. It’s a small daily habit with lasting impact. Easy ways to practise gratitude:
Pause and notice - reflect on small daily moments like a sunrise or a smile.
Share appreciation - tell someone why you value them.
End the day with gratitude - think of one good thing before bed.
Social media can be a powerful tool for connection, creativity, and support. It allows people to share experiences, express themselves, and access valuable resources across the globe. While it can have benefits, too much screen time or negative online experiences can increase stress and contribute to mental health challenges. Striking a healthy balance helps protect your mental health. Tips for digital wellbeing:
Set limits - take regular breaks from your screen.
Switch off - avoid scrolling before bedtime for better sleep.
Curate your feed - follow accounts that uplift and inspire you.
Sleep is essential for both our physical and mental wellbeing. Quality rest helps regulate emotions, sharpen focus, and support resilience. When sleep is cut short, these processes are disrupted, leaving us more vulnerable to stress, low mood, and mental health challenges. Getting 7–9 hours of sleep is a simple yet powerful way to protect mental health. Regular, restorative sleep supports memory, concentration, and emotional balance, while also giving the brain time to repair and reset for the day ahead. Tips for better sleep:
Stick to a regular bedtime and wake-up time, (yes, even on weekends).
Create a calming bedtime routine – think reading, stretching, or journaling.
Limit caffeine and screen time in the hours before bed.
Let’s take the power of an active lifestyle as medicine and make a difference!
