Physical Activity and Psychological Well

I’ve been running for three decades; it’s only been in the last ten months that I’ve started to actually enjoy it.

This is the second chapter of a three-part series exploring mental health. Last month, I delved into mindfulness and meditation; this time, we’ll examine the vital connection between exercise and mental well-being.

A quick online search for “beginner exercise programs” brings up the admonition: “The minimum suggested amount of exercise is 150 minutes each week.”

That’s two and a half hours—the same duration as watching Saving Private Ryan.

Couple that with a hint of depression or a few extra pounds, and suddenly, that 150 minutes seems like an insurmountable hurdle.

Life Has a Way of Intervening

Exercise and mental health often clash: while physical activity can greatly enhance well-being, it’s tough to get moving when poor mental health diminishes your motivation. It’s like a reluctant hamster on a wheel.

Most exercise programs overlook the psychological barriers individuals face. Dr. Nicholas Fabiano, a resident physician in psychiatry at the University of Ottawa, emphasizes the importance of assessing a patient’s willingness to engage with exercise. “The initial step is to gauge the patient’s motivation. Is this a conversation they even want to have?”

Motivation is the core element of self-improvement. It’s the gap between should and can. Mass-produced programs strive for appeal; asking, “Is this even attainable for you?” is often not part of the sales pitch.

“A person may not have the time for a particular program, which could discourage them entirely. The key is to stress that any amount of exercise is better than none.”

Any exercise.
Some. Even a little.

A systematic review and meta-analysis of 15 prospective studies involving nearly 200,000 individuals revealed substantial mental health advantages from being physically active, even at levels lower than recommended by health authorities.

Quality over quantity. Forget about that 150 minutes—let’s aim for five to start.

Beware of Excessive Exercise

Overdoing physical activity can sometimes lead to self-harm, as individuals may use it to mask deeper emotions.

“For example, if someone goes through a tough emotional experience—like job loss or a breakup—they might hit the gym or run excessively, seeking to feel pain in their muscles or breathlessness as a way of externalizing their feelings,” Fabiano explains.

Real Stories, Real People

Clara Hughes, a six-time Olympic medalist in both speed skating and cycling, serves as a prime example. She is also a founding spokesperson for the Bell Let’s Talk initiative. She turned to sports as a coping mechanism after struggling with substance abuse, but her first encounter with depression occurred at the peak of her athletic achievements.

“After the 1996 Olympics in Atlanta, where I won two bronze medals, everything seemed perfect. However, I realized that what I had done to achieve that success wasn’t healthy at all,” Hughes recalls.

“Sport—and the physical discomfort that accompanied it—became my new addiction. I discovered that even winning Olympic medals wouldn’t remedy my struggles, leading me into a dark place where I couldn’t even get out of bed. I remember feeling deeply ashamed.”

If top athletes struggle to understand their limits, it’s no surprise that many people find it hard to know where to begin.

Trust Your Body

Hughes believes that a structured exercise regiment can indeed serve as a catalyst, but emphasizes the need to be in tune with oneself and one’s feelings. “Engage in whatever brings you joy and gets you moving. Whether it’s walking, sitting, or even expressing yourself through art, remember that even sitting is a form of movement; breathing is the essence of yoga,” she advises.

Fabiano advocates for medical professionals to consider prescribing physical activity in addition to medication for those with mental health challenges.

Given that antidepressants often contribute to weight gain—a factor that might lead to body image issues—it’s important to recognize that men may feel this pressure differently. “Many men are conditioned to keep their feelings of sadness and depression hidden. It’s almost taboo to share those emotions,” Fabiano notes.

“In pursuit of an unattainable ideal, men may follow seemingly healthy habits, such as exercising regularly or eating healthily, yet this could lead to unhealthy behaviors, including the use of performance-enhancing substances. Ultimately, this highlights the reluctance to confront one’s struggles and seek help.”

Ten months ago, I was wrapping up my recovery from a severe knee injury, anxious that I may never run again like I once did. I was genuinely concerned. But instead of being disheartened, I chose to listen to my body and adapt to what felt right. I discarded the notion of races, training plans, and smartwatches.

And I’ve discovered a newfound joy in running.

“It’s a wonderful experience to move within your own body, to tune in to it and simply listen,” Hughes states. “Living near the water, I might hear the call of a sea lion or the wind beneath an eagle’s wings. There’s so much to relish: the scents, the sounds, and even the taste of the air. It’s a gift from nature.”

In following the guidance from my previous article, I enrolled in a local yoga class. My yoga teacher was interested in running, so I shared with her a beginner program that I found beneficial. It starts with a 30-second jog, followed by a 90-second walk. I looked her in the eye and said, “This is a suggested approach. Just like with yoga, it’s vital to tune into your body; running shouldn’t cause pain.”

The only thing that could enhance that program? A moment for listening to the sea lions and appreciating the birds singing.