The Mental Health Benefits
of Physical Activity and
Exposure to the Natural
Environment
We live in stressful times - nearly 23%
of Canadians report a 'high degree' of
life stress.
Regular exercise can be an effective,
accessible antidote.
Here are some of the numerous
mental health benefits of exercise…
Exercise Boosts Mood!
• Exercise positively affects mood and energy levels
• Diminishes symptoms of depression, such as social
withdrawal, inactivity and feelings of hopelessness
• Regular physical activity appears as effective as
psychotherapy for treating mild to moderate depression
• Regular exercise also helps to improves sleep,
boosting day-time energy levels
Exercise helps Manage
Stress and Anxiety…
• People who exercise report feeling less stressed or
nervous
• As little as five minutes of aerobic exercise (exercise
which requires oxygen, such as a step class,
swimming, walking) can stimulate anti-anxiety
effects!
The Natural Rush of Exercise…
• Physical activity releases brain chemicals called
endorphins, which:
•
•
•
•
Relieve pain
Enhance the immune system
Reduce stress
Delay the aging process
• Time required to release endorphins varies - some
people feel the rush after jogging for 10 minutes,
while others will need to jog for half an hour
Exercise Helps You Feel
Good about Yourself…
• Exercising can improve the way you perceive:
• Your body
• Your physical condition
• Your athletic abilities
• Exercise also enhances self-esteem and confidence
And Share these
Benefits with Others!
• If you exercise as part of a group, you can enjoy the
social benefits of exercise!
• Group exercise allows you to interact with other
people who share your interest in that activity, in a
positive, energetic setting
Upping the Ante - Taking Your
Exercise Outdoors…
• The idea that nature has healing properties is an
ancient one
• However, our lifestyles increasingly remove us from
the natural world, and we spend more time
interacting with technology and less time outdoors
• Recent evidence is uncovering the benefits of nature
• Merely viewing nature is associated with reduced stress,
improved concentration, and greater well-being
The Benefits of Being Outdoors
• Just being outside leads to:
• Decreased stress
• Improved concentration
• Enhanced mood
• Mainstream medicine is starting to recognize our need for
nature: Some doctors are prescribing time spent outdoors for
their patients!
• Those who experience the greatest threats to overall mental
well-being have the most to gain from being in nature
• People who experience high stress, low self-esteem, difficulty
concentrating, and depressed mood experience the greatest benefits
Exercising outdoors provides
additional health benefits…
• Walking or running in nature instead of indoors leads to:
• Greater reductions in anger, tension, confusion, and depression
• Larger improvements in positive affect, revitalization, and
energy levels
• Regular use of natural areas for physical activity can
reduce the risk of mental health problems by 50%
• Being active in natural settings even once a week might have a
protective effect
• Some people enjoy walking or running outdoors more
so than indoors, therefore outdoor exercise might be
easier to stick to!
Exercising Outdoors Might Benefit
the Natural World as Well!
• An emerging field called “ecotherapy” studies
therapeutic methods committed to both human and
environmental health
• Ecotherapy is a win – win framework!
• As we recognize the health benefits nature has for us, we
may increase our concern for the nature, benefitting the
health of the environment as well as our own
Regular outdoor exercise has numerous
benefits for our physical and mental
health, and may benefit the
environment as well. So take a hike!
References
• Canadian Mental Health Association. (n.d.) Benefits of good mental health.
Retrieved from http://www.cmha.ca/mental_health/benefits-of-good-mentalhealth/#.UzmbhvldVBF
• Conservation Ontario. (2013). Your brain on nature - the mental benefits of
getting outside. Retrieved from http://healthyhikes.ca/index.php/environmentyour-health/energize-your-body-and-mind
• Minding Our Bodies. (2011). Making the case for integrating physical activity
programming into mental health services. Retrieved from
http://www.mindingourbodies.ca/toolkit/making_the_case_for_physical_activit
y
• Lines, Elizabeth. (2013). The nurture of nature: Natural settings and their mental
health benefits. Retrieved from
http://www.mindingourbodies.ca/about_the_project/literature_reviews/the_n
urture_of_nature
• Moll, Gewurtz, and Saltmarche. (2012). Vitamin green: How viewing, being and
“doing” in nature affects our health and well-being. Retrieved from
http://www.camhcrosscurrents.net/archives/autumn2012/vitamin_green.html