Physical activity and mental health: improving lifestyle habits, one step at a time

The impact of mental health problems has become a major concern. According to the World Health Organization (WHO), mental health disorders rank second in terms of morbidity cost, just after cardiovascular diseases. In Canada, the Mental Health Commission even points out that mental health problems affect more people than chronic physical health problems. Faced with this worrying reality, it is essential to explore effective approaches to prevent and manage mental health disorders, and one of these means is physical exercise. Numerous studies have indeed shown how physical activity can improve mental health, and this article aims to examine this beneficial relationship and its psychological benefits in detail.

Physical activity and mental health: the benefits

Physical activity has a remarkably positive influence on our mental well-being, bringing a multitude of benefits both immediate and long-term. It is essential to understand how this activity can affect our body and mind, both during a single session and as part of a regular practice. By exploring the different facets of this relationship, we will reveal the multiple ways in which physical activity can improve our mental health, from instant well-being to lasting emotional stability.

The immediate benefits of physical activity on mental health

Regular physical activity, for example by committing to an exercise routine two to four times a week, has a mood-stabilizing effect and strengthens self-esteem, improving our self-perception. In addition, it promotes stress management and tolerance, significantly reducing symptoms of anxiety disorders and depression. After stressful episodes, recovery is faster in those who maintain regular physical activity, resulting in a more effective stress response. Furthermore, this regularity reinforces our sense of efficacy and self-confidence, while increasing our energy level.

The neurological mechanisms at play

These benefits are largely attributable to the nervous system. During exercise, the sympathetic nervous system produces adrenaline, providing a boost of energy. Then, after exertion, the parasympathetic nervous system releases endorphins, serotonin and dopamine, promoting relaxation and well-being. It should be noted that the environment in which physical activity is practiced also plays a crucial role. Adolescents, for example, benefit more from team exercise, thereby reducing the risks of severe mental disorders and even possible suicide attempts. However, for adults, the choice between exercising alone or in a group depends on each person’s personality. Some more mature people will prefer to train alone to get the most out of their exercise sessions.

The distracting power of physicalactivity

Another key aspect of the link between physical activity and mental health lies in the distracting power it exerts. When we focus on physical exercise, our minds are momentarily freed from worries and negative thoughts that might otherwise overwhelm us. This mental distraction helps soothe the negative thoughts that can sometimes weigh us down.

In short, physical activity brings a range of both immediate and lasting benefits for mental health. Whether through the release of pleasure hormones, regular practice, or the distracting power of exercise, it is undeniable that maintaining physical activity plays an essential role in promoting good mental health and psychological benefits.

The ideal place to move

When it comes to choosing the ideal place to engage in physical activity, several elements must be taken into account in order to optimize the benefits for mental health.

Create a space of enjoyment

First of all, it is essential not to underestimate the impact of the environment on our motivation and commitment to exercise. Avoid confining yourself to a garage or an austere basement. For maximum positive psychological effects, opt instead for a room you enjoy, a room bathed in light. The "fun" factor plays a key role in the regularity of your at-home physical activity.

Nature as an ally

For those seeking both the benefits of physical activity and a source of calm, the outdoors is a wise choice. Walking in the forest, strolling through nature, or even exercising in parks offers a unique combination of positive effects on physical and mental health. Not only does physical activity release endorphins, but immersion in nature brings a sense of calm and revitalizing energy, also contributing to psychological well-being. This option is almost accessible to everyone and constitutes a simple and effective way to take care of one’s physical and mental health.

Dance: a remedy for the brain

If you are looking for an activity that is both stimulating and beneficial for the prevention of mental disorders, dance, especially when shared with family, deserves particular attention. In addition to physical exercise, learning a choreography engages memory, coordination and creativity. This unique combination promotes cognitive development while strengthening psychological well-being, thus reducing the risks of mental disorders.

Home training: accessible and affordable

Finally, for those who prefer the privacy of their home, training at home is a practical and economical option, with a budget of less than $100 for the necessary equipment. This approach overcomes barriers related to access to a gym and offers the flexibility to train at any time that suits your schedule. It can have significant positive effects on physical health by improving strength and endurance, while also enhancing psychological well-being.

In summary, the ideal place to practice physical activity depends on your personal preferences, but it is crucial to seek an environment conducive to joy, possibly in nature or somewhere you feel comfortable, according to your needs and goals.

5 tips to improve your lifestyle habits

1- Choose an activity you enjoy

Pleasure plays an essential role in the regular practice of physical activity. It is therefore paramount to choose an activity you like. If cycling is not your cup of tea, do not force yourself to buy a stationary bike to use at home. Instead, opt for an outdoor activity that matches your preferences. By putting pleasure first, you will turn exercise into an enjoyable moment rather than a chore.

2- Set realistic goals

To maintain your motivation, it is important to set realistic goals. Establish measurable goals adapted to your current physical condition. If you cannot run 5 kilometers, do not set a goal to do it within a month. Instead, give yourself the goal of running three times a week. This approach will allow you to progress realistically and avoid feelings of discouragement.

3- Respect your capacities: Avoid comparisons and listen to your body

It is crucial to respect your own abilities and avoid comparing yourself to others. Everyone has their own pace and limits. Thus, elderly or inactive people should not compare themselves to seasoned athletes. Do not push yourself beyond your capacities and learn to listen to your body. By focusing on your own journey, you will be able to progress at your own pace and avoid injuries related to excessive overload.

4- Accept difficulties: An approach without seeking perfection

It is important to accept that sometimes things do not go as planned. Do not seek perfection and acknowledge that difficulties may arise on your path. It is normal to face obstacles and to experience occasional failures. The important thing is to accept these moments, learn from your experiences and persevere nonetheless.

5- Surround yourself and share: Strengthen social support

Surround yourself with people who support your goals and share your aspirations with them. When you communicate your goals and efforts to those around you, you benefit from valuable social support. Others can encourage you, motivate you and hold you accountable for your commitments to your mental health. In addition, surround yourself with people who already engage in physical activity. Their presence and positive commitment to physical exercise can inspire you and create an environment conducive to your physical and mental flourishing.

By following these five tips, you can improve your lifestyle habits by giving priority to pleasure, setting realistic goals, respecting your capacities, accepting difficulties and surrounding yourself with social support. Integrating physical activity into your daily life will promote better mental health and contribute to your overall well-being.

And if I needed additional help?

When seeking to improve one’s mental health through physical activity, it is important to recognize that it may sometimes be necessary to receive additional help. This is where kinesiology comes into play. A kinesiologist is a physical activity specialist who has completed university training in exercise science, and who also has knowledge in nutrition and stress management. Their field of expertise covers everything related to health, but their main tool is movement.

Kinesiologists can intervene in different contexts, such as hospitals, CLSCs, gyms as trainers, or in physical rehabilitation programs for people who have been victims of road accidents. They can also work in companies, implementing wellness and prevention programs. Their role is to support the person in their global health approach.

The kinesiologist adopts a holistic approach that takes into account physical health, stress, mental health and physical activity as a tool to move forward. Their objective is to help individuals integrate physical activity sustainably into their daily lives, by motivating them and fostering their autonomy. Unlike a simple fitness coach, a kinesiologist has in-depth knowledge of the human body and diseases, which allows them to adapt physical activity programs according to each person’s specific needs.

It is important to emphasize that the physical activity proposed by a kinesiologist is not limited to a traditional strength training program. It encompasses all aspects of physical activity, such as walking, stretching and other forms of exercise adapted to each individual. The goal is to find physical activities that the person truly enjoys, in order to encourage their long-term commitment.

Looking for a kinesiologist who can help you? Johanne Duquette adopts a health-centered approach and can support you in achieving your wellness goals, integrating physical activity, rehabilitation, and adopting healthy lifestyle habits.

Don't forget that your mental health is precious. If you feel mentally more fragile or you have difficulty functioning effectively on a daily basis, do not hesitate to seek the help of a mental health professional. Taking care of yourself is essential, and it is important to ask for help when necessary.

* A big thank you to Johanne Duquette who generously shared her expertise during the interview that led to this blog article.