By Erin Phelan
Fitness Industry Council of Canada
We have all been there: A stressful day at work, you hit the gym and suddenly everything feels better. Those who exercise can attest to its profound impact on their mental well-being. But for those who live with depression, getting to the gym is a feat in and of itself.
How can the fitness industry not only be a partner in mental health improvement – but help those in need and be the catalyst of change?
Emerging research points to the positive role the fitness industry can play on improving mental health in Canada. There is no one size fits all. We must understand not only the dose effect of exercise but what our members need when they walk through our doors. Our facilities are hubs of mental health wellness and can be facilities with trained and certified experts.
This Friday, Fitness Industry Canada (FIC) will shine a spotlight on exercise and mental health, and ways the fitness industry can certify and train their team to be not only advocates for exercise and mental health but be trained with the capacity to execute individualized fitness recovery plans for members. This webinar is free, and vital for any facility looking to improve the delivery of their mental-health services.
This week, in advance of the webinar, FIC explores the dose effect, the research and how our facilities can help those in need.
The “Dose-Response” Effect
Research consistently demonstrates a “dose-response” relationship between exercise and mental well-being, meaning that the benefits increase with the amount and intensity of physical activity, up to a point. A study published in The Lancet Psychiatry analyzed data from over 1.2 million adults and found that exercising for 30–60 minutes, three to five times per week, was associated with the greatest reduction in poor mental health days. Interestingly, more isn’t always better—exercising for over 90 minutes or more than five times a week showed diminishing returns and, in some cases, negative effects.
For many, moderation and lower intensity might be the best dose: A meta-analysis published in Psychiatry Research revealed that short bouts of physical activity can significantly improve mood and reduce stress. Participants who engaged in just 15–20 minutes of moderate-intensity aerobic exercise, such as brisk walking or cycling, experienced immediate mood enhancements and reduced anxiety levels. Long-term adherence to 150 minutes of exercise per week—the guideline recommended by the World Health Organization (WHO)—was linked to lower risks of depression and anxiety disorders.
The Neurobiology of Exercise and Brain Health
What makes exercise so effective for mental health? The answer lies in its neurobiological impact:
- Physical activity stimulates the release of endorphins, often referred to as “feel-good” hormones, which are natural mood elevators.
- Exercise also increases the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and repair of neurons, enhancing cognitive function and resilience against stress.
- A systematic review published in JAMA Psychiatry found that individuals who engaged in regular physical activity were significantly less likely to experience depression.
- Another study, conducted by the Harvard T.H. Chan School of Public Health, revealed that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. These findings underscore the potential of exercise as both a preventive measure and a treatment for mental health disorders.
- The Anxiety and Depression Association of America (ADAA) highlights that physical activity promotes relaxation, enhances mood, and improves sleep, which are all critical factors for individuals managing anxiety
- Regular exercise positively influences the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body’s stress response. Dysregulation of this axis is often linked to anxiety and depression, making exercise a critical tool for restoring balance.
Exercise vs. Medication for Depression
Recent studies suggest that, for some individuals, exercise can be as effective—if not more effective—than medication for managing depression. A 2023 meta-analysis published in The British Journal of Sports Medicine revealed that physical activity is 1.5 times more effective than psychotherapy or medications for alleviating mild to moderate depressive symptoms. This has significant implications, particularly for individuals who experience side effects from antidepressants or prefer non-pharmacological treatments.
Safe and Inclusive Exercise for Beginners
For those new to exercise or with physical limitations, starting small is key. Low-impact activities such as walking, stretching, or water aerobics can be excellent starting points. Gradually increasing intensity and duration, while paying attention to the body’s signals, ensures a safe and sustainable approach to physical activity.
Get Social
Our facilities are incredible places for people with mental health to come together and reap even greater benefits. Participating in team sports or group fitness classes fosters a sense of community and belonging, which are essential for emotional well-being. A study in The Lancet Psychiatry reported that individuals who exercised with others experienced better mental health outcomes compared to those who exercised alone.
How can we do better?
We have the power to change lives. Partnering with healthcare providers who provide exercise prescriptions to your facility could be a game-changer. This could include a 1:1 consultation with a member of your team, trained to create personalized plans for exercise specifically for mental health.
Join FIC this Friday as we dive deep into the research and find out how to equip our facilities to become mental health training grounds!
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.
