More than half of Canadians will face a mental health challenge at some point in their lives. According to Statistics Canada, at least 1 in 4 of Canadians experience a mental health condition, though experts suggest the actual number is significantly higher. While therapy and medication remain fundamental treatments, countless studies have explored the connection between physical activity and mental health.
The growing body of evidence shows that regular physical activity can help reduce symptoms of anxiety and depression, improve self-esteem, and even boost brain function. As we learn more, it’s becoming increasingly clear that staying active isn’t just good for your body – it’s essential for your mind too.
As a health and fitness gym in Calgary, AB, beyond the research, we’ve seen first-hand how transformative regular exercise can be.
How Exercise Benefits Mental Health
This study from the National Library of Medicine examines the impact of vigorous physical activity on mental health in both clinical and nonclinical populations. The strongest evidence suggests that exercise helps alleviate symptoms of mild to moderate depression. Other studies support this research:
Exercise and Depression
- Moderate aerobic exercise, like brisk walking, can work as well as medication (Journal of Psychiatric Research, 2023).
- Regular activity lowers depressive symptoms by 26% (Harvard Medical School).
- People who exercise consistently are 17% less likely to develop depression (JAMA Psychiatry, 2022).
Additionally, physical activity may support substance abuse recovery programs, enhance self-image, social skills, and cognitive function.
Exercise and Well-Being
- Boosts Mood – Releases endorphins, serotonin, and dopamine – hormones that help improve mood and reduce stress.
- Supports Brain Health – Enhances neuroplasticity, helping the brain form new connections, especially in areas linked to memory and mood.
- Reduces Stress – Lowers cortisol levels, which helps manage physical symptoms of stress like high blood pressure and fatigue.
- Improves Sleep – Regular exercise promotes better sleep, further reducing stress and anxiety.
- Enhances Social Connection – Group workouts, dance classes, or sports help combat isolation and improve mental well-being.
The study also concludes that regular exercise reduce anxiety symptoms and influence stress response:
Exercise and Anxiety
- Physical activity is a natural way to ease anxiety symptoms like excessive worry, restlessness, and rapid heartbeat.
- High-intensity workouts (HIIT) help reduce generalized anxiety symptoms (Frontiers in Psychiatry, 2022).
- Team sports and group workouts help fight loneliness, which can worsen anxiety.
- Reduces stress hormones that cause fatigue and brain fog.
- Improves sleep and helps the body recover.
The Role of Joining a Gym in Calgary, AB
Adults should aim for 75–150 minutes of exercise per week, whether it’s moderate activities like walking or cycling, or more intense exercises such as running, swimming, or aerobics. Any movement that raises your heart rate, makes you breathe faster, and warms your body counts.
Types of Physical Activity
- Daily Activity – Everyday movements like walking to the bus stop, climbing stairs, or carrying groceries contribute to your exercise goals.
- Exercise – Structured activities aimed at improving fitness, such as jogging, weightlifting, or cycling.
- Sport – Competitive or recreational games like football, tennis, or swimming, offering both physical and social benefits.
- Play – Unstructured, fun activities that keep you moving.
Our members at our gym in Calgary, AB have enjoyed improved physical and mental well-being through strength training, group fitness classes, a game of tennis, and swimming.
Getting Started
Overcoming barriers like cost, time, and motivation can be challenging, but small steps can make a big difference. Make movement a habit by incorporating it into your daily life, such as taking the stairs or choosing to walk instead of drive. Start slow, build up gradually, and set achievable goals to stay motivated.
Regular physical activity is one of the best things you can do for your body and mental health – the best way to start is to find what you love and start there.
