Integrating regular exercise into your routine can help improve your mental health. For some, as little as ten minutes of activity can release endorphins, chemicals that boost mood.
Exercise has numerous other positive impacts, such as:
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- Decreasing stress hormones such as cortisol.
- Increasing social interaction: working out in groups is a great way to socialize
- Being a healthy coping mechanism: exercise can help blow off extra steam and distract from stress
- Increasing self-esteem: working out can improve self-image and confidence
- Providing goals: attaining goals such as running a mile, lifting a certain weight, or becoming more flexible gives a sense of accomplishment.
How much should I exercise?
The Government of Canada recommends a minimum of 2.5 hours of movement a week. However, it’s important to remember that any exercise is better than none. This can include going for a walk, doing yoga or stretching. Alternatively, consider incorporating small movements into your day, such as taking the stairs, getting off the bus one stop early, parking further away, or doing 5 squats every hour.
How do I stay motivated?
The truth is, it can be challenging to motivate yourself to exercise consistently. Some strategies that can help are:
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- Find an exercise you enjoy. The best form of movement is the kind that doesn’t feel like a chore!
- Set realistic goals. Attaining your exercise goals will encourage you to continue working towards other milestones.
- Work out where you’re comfortable. If you enjoy home workouts, do it at home! If you enjoy working out in a group, consider scheduling a time to go with friends.
- Avoid all-or-nothing thinking. If you don’t have time for an hour-long workout one day, see if you can squeeze in a ten-minute stretch. If you don’t have the energy for intense weightlifting, try calming yoga.
For more strategies to improve your mental health, book a session with one of our counsellors here.
Sources:
Mayo Clinic Staff. (2023, December 23). Depression and anxiety: Exercise eases symptoms. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
Public Health Agency of Canada. (2018, October 1). Physical activity tips for adults (18–64 years) [Web page]. Government of Canada. https://www.canada.ca/en/public‑health/services/publications/healthy‑living/physical‑activity‑tips‑adults‑18‑64‑years.html
