We are often told exercise is needed for good physical health, which is true. Exercise can help reduce cardiovascular disease, metabolic issues, diabetes, and different types of cancer (Centers for Disease Control and Prevention). However, not only is exercise good for our physical health, but it also contributes to optimal mental health. According to the Centre for Addiction and Mental Health, “1 in 5 Canadians experience a mental illness”, which is a significant percentage of our countries population (Centre for addiction and Mental Health). This begs the question, how and why does exercise contribute to improved mental health? Firstly, consider how you feel during and after exercise. Many people, myself included, may have an overall feeling of being happier. Exercise releases endorphins, which is the chemical produced by the brain that allows us to feel happy and euphoric (Walden University). Physiological changes also occur in the body when exercising, such as our heart rate increasing which “reverse stress induced brain damage by stimulating the production of neurohormones like norepinephrine, which not only improve cognition but improve thinking clouded by stressful events” (Walden University). In addition, exercise also produces a multitude of other benefits in the brain, including the prevention of declining cognitive function and loss of memory (Walden University). For individuals who have experienced trauma, exercise can prevent the body going into “panic mode” and can help with negative thought patterns (LaRocque).
So, how much exercise is recommended to improve our mental health? If you’re 18 years and older it is recommended to get 150 minutes/week with intensity in the “moderate to vigorous” range (Murdoch), which if done every day is only about 20 minutes! But what exactly is moderate to vigorous exercise? Moderate exercise should increase your heart rate, while still being able to hold a conversation, while vigorous exercise increases your “heart rate increases a lot”, and you can hold a minimal conversation (Murdoch).
Some exercises that I enjoy include running, kick-boxing, playing basketball, and going to the gym for weight training. Not only are these activities great for my physical and mental health, but I also gain a social connection from doing these activities with other people! Below is a link for various exercises that you can try. I encourage you to try a new activity that gets your heart rate up, and gets you exercising and engaging with others!
Here is a list of activities that the Government of Alberta generated:
Bibliography
Centers for Disease Control and Prevention. “Benefits of Physical Activity.” CDC.gov, 1 Nov.
2021,
Centre for addiction and Mental Health. “Mental Illness and Addiction: Facts and Statistics.”
CAMH, www.camh.ca/en/driving-change/the-crisis-is-real/mental-health-statistics.
LaRocque, Abby. “How Physical Activity Improves Mental Health.” Canadian Mental Health Association / CMHA Calgary, 28 Apr. 2021,
cmha.calgary.ab.ca/blog/how-physical-activity-improves-mental-health-2/.
Murdoch, Matthew. “Psychology Works” Fact Sheet: Physical Activity, Mental Health and
Motivation “Psychology Works” Fact Sheet: Physical Activity, Mental Health, and
Motivation. Nov. 2016,
https://cpa.ca/docs/File/Publications/FactSheets/PsychologyWorksFactSheet_PhysicalActivity_MentalHealth_Motivation.pdf
Walden University. “5 Mental Benefits of Exercise | Walden University.” Waldenu.edu,
Walden University,16 May 2019,
www.waldenu.edu/online-bachelors-programs/bs-in-psychology/resource/five-mental-benefits-of-exercise.
