By Erin Phelan
Fitness Industry Council of Canada
More than half of Canada will have a mental health challenge at some point in their lives. Statistics Canada found that at least 20 percent of Canadians face a mental health issue, but many experts say the number is far higher. While traditional treatments like therapy and medication remain cornerstones of care, growing evidence supports the profound impact of exercise to improve mental health.
This week, FIC looks at the science-backed benefits of exercise for mental health, focusing on conditions such as depression, anxiety, stress and the power of exercise as a prevention and treatment tool.
The Science Behind Exercise and Mental Health
Advocates of fitness for mental health understand that it doesn’t take a long time to see and feel the benefits of exercise on the body and the mind.
- Neurochemical Boost: Exercise increases the release of endorphins, the “feel-good” hormones, which reduce pain perception and improve mood. It also boosts serotonin and dopamine, neurotransmitters essential for regulating mood and motivation.
- Neuroplasticity: Regular exercise enhances brain plasticity, promoting the growth of new neural connections, particularly in the hippocampus—a region associated with memory and mood regulation.
- Stress Reduction: Physical activity lowers cortisol levels, the body’s primary stress hormone, while simultaneously improving cardiovascular health, which can reduce physical symptoms of stress like increased heart rate and blood pressure.
Exercise and Depression
A meta-analysis published in the British Medical Journal found physical activity to be 1.5 times more effective at reducing mild to moderate symptoms of depression, stress and anxiety than medication for cognitive behaviour therapy.
Additional studies found:
- Exercise is comparable to antidepressants: A 2023 meta-analysis published in the Journal of Psychiatric Research found that moderate aerobic exercise, such as brisk walking, can be as effective as antidepressant medications for mild to moderate depression.
- Exercise reduces mental depressive symptoms: Regular physical activity has been linked to a 26% reduction in depressive symptoms, as shown in a study from Harvard Medical School.
- Exercise prevents depression: Another study highlighted in JAMA Psychiatry (2022) revealed that individuals engaging in consistent physical activity were 17% less likely to develop depression over the course of a decade.
Exercise and Anxiety
Anxiety disorders, characterized by excessive worry and fear, often coexist with physical symptoms like restlessness, rapid heart rate, and difficulty concentrating. Harvard Health highlights that even simple activities like a brisk walk or a dance class can serve as powerful tools for those suffering from chronic anxiety, with an emphasis on aerobic exercise as particularly beneficial in providing both immediate and long-term relief.
Addition studies found
- Exercise has immediate calming effects: A study published in Frontiers in Public Health in 2024 examined the effects of a 12-week yoga intervention on university students. The findings indicated a substantial reduction in perceived stress and anxiety, along with an improvement in emotional well-being among participants
- Exercise creates resilience: A 2022 study in Frontiers in Psychiatry found that individuals engaging in high-intensity interval training (HIIT) experienced significant reductions in generalized anxiety symptoms over a 12-week period.
- Exercise improves Connection: Group exercises, such as dance classes or team sports, not only encourage movement but also foster social bonds that can alleviate feelings of isolation associated with anxiety.
Exercise and Stress
Stress is an inevitable part of life, but chronic stress can wreak havoc on both physical and mental health. Exercise offers a natural antidote to the harmful effects of prolonged stress.
How It Helps:
- Cortisol Regulation: Regular exercise has been shown to decrease cortisol levels and mitigate its negative effects, such as fatigue and poor concentration.
- Mood Stabilization: Activities like jogging, swimming, or cycling stimulate the production of endorphins, which act as natural stress relievers.
- Sleep Improvement: Stress often disrupts sleep, but exercise promotes better sleep quality and duration, further reducing stress levels.
Exercise for Serious Mental Health Conditions
For individuals with more severe mental health issues, such as bipolar disorder or schizophrenia, exercise can serve as a valuable adjunct to traditional treatments. A study, published in Frontiers of Psychology found that regular exercise contributes to improved cognitive function and a reduction in psychiatric symptoms. The study emphasizes the importance of integrating tailored physical activity programs into the treatment plans for individuals with severe mental illnesses to enhance their overall quality of life.
Additional Studies
- Schizophrenia: A systematic review in Schizophrenia Research (2023) found that aerobic exercise improved cognitive function and reduced negative symptoms, such as social withdrawal and lack of motivation.
- Bipolar Disorder: Moderate-intensity exercise has been shown to reduce depressive episodes and improve overall emotional stability in individuals with bipolar disorder.
- PTSD (Post-Traumatic Stress Disorder): Trauma-informed exercise programs that incorporate mindfulness and body awareness have been effective in reducing PTSD symptoms, as reported in a 2022 study in Psychological Medicine.
How the fitness industry can help
Mental health costs the Canadian economy approximately $50 billion per year, and we are seeing issues arise in younger and younger individuals. There is no “one size fits all” for fitness, and this is especially true for maximizing the mental health benefits of exercise; You can help those who come to your facilities stay consistent in order to feel the benefits short and long-term. For beginners, emphasize the need to start somewhere – whether it’s walking on the treadmill for 10 minutes – and seeing how their mood shifts.
We have the power to shift not only the narrative on mental health, but the outcomes. From easing symptoms of depression and anxiety to supporting more serious mental health conditions, physical activity’s benefits are backed by an ever-growing body of research.
Join the FIC on Friday, January 31st at the first FIC webinar of the year – Elevate Mental Health Through Fitness as we dive deep into the studies, and how to train your team to support mental health in Canada.
Fitness Industry Council of Canada (FIC) is the not-for profit trade association that represents the voice of fitness facility operators across Canada. Representing more than 6,000 facilities with more than six-million members nationwide, FIC pursues a legislative agenda in the hope of bettering the fitness industry for both consumers and operators. FIC aims to work with both industry and government to improve the health and physical activity levels of Canadians.
