The mood-boosting benefits of movement

It often feels like talking about winter is a national hobby. From December to March, countless Canadian conversations revolve around how long winter is lasting, how it compares to previous editions and how we are coping through it.

This intense focus on winter and how it makes us feel goes a long way to explaining the enduring popularity of Blue Monday, arriving January 18, which is supposedly the “saddest day of the year”.

Despite catching the popular imagination, Blue Monday has no scientific backing. Fifteen years ago, a British travel company coined the term as part of a marketing campaign aimed at encouraging travel during January.

Nevertheless, Blue Monday has persisted largely because there are very real mental health challenges in cold weather climates like ours. As days get shorter, darker, and colder, it’s quite common to notice a shift in mood.

“About 2-3% of the Canadian population is affected by Seasonal Affective Disorder (SAD), which can involve changes in energy, appetite and overall mood,” says Margaret Eaton, National CEO of the Canadian Mental Health

Association (CMHA). “Similarly, as many as 15% of Canadians experience ‘winter blues’ which are basically a milder form of SAD. Common symptoms for both conditions include feelings of sadness, loss of interest in activities once enjoyed, and trouble concentrating or making decisions.”

COVID-19 will likely amplify the effect of both conditions, turning this into one of the most challenging winters in generations.

According to research from CMHA and UBC, 40% of Canadians said their mental health has deteriorated since the onset of the pandemic and the stats are significantly higher amongst vulnerable populations such as those with a pre-existing mental health condition,

Indigenous people, and those who are unemployed.

Despite catching the popular imagination, Blue Monday has no scientific backing.

Research consistently shows that regular physical activity is essential for good mental health.

Happiness, like stress, is related to chemical reactions in our body. Endorphins, dopamine and serotonin all play a part in tipping the scale of our mood. Unfortunately, too many of us are trying to influence our mood through alcohol and other substance use, or by sitting in front of the TV or smartphone screen for hours on end. Before COVID-19, most Canadian adults were spending up to 10 hours a

day being sedentary, and those numbers have only gone up since. While these activities may offer some short-term relief, they can have significant negative longterm effects.

Move for your mood

The good news is that there’s an easy way to start boosting your mood: exercise. Research consistently shows that regular physical activity is essential for good mental health. Studies have demonstrated that physically active people are more satisfied with their lives and that exercise itself is strongly linked to happiness. When you exercise, your body releases chemicals that reduce feelings of pain and increase feelings of pleasure, literally boosting your mood. At the same time, it also reduces stress hormones, like cortisol, which makes us feel more resilient in stressful situations. In fact, within five minutes after moderate exercise you are likely to experience a mood-enhancement effect.

Unfortunately, very few Canadians are getting enough physical activity. Only 16% of adults get the 150 minutes of moderate to vigorous physical activity a week as recommended by Canada’s Physical Activity Guidelines, and ParticipACTION’s research shows that incidental movement and daily steps have decreased since the pandemic.

“Physical activity needs to be a part of the mental health conversation.” says Elio Antunes, President &

CEO of ParticipACTION. “This winter, we all need to stay active to experience the physical, mental and social benefits of active living.” Mr. Antunes acknowledges that “it’s tough right now, especially with so many restrictions on indoor active spaces like gyms and recreation centres”, but he is encouraging Canadians to try and be creative when it comes to physical activity. Move outdoors as much as possible, and try to add a social element to it, even if only virtually, as it can help keep you motivated and socially connected.

“Physical activity provides a whole range of wonderful benefits. In addition to boosting your mood, it can help you sleep better, feel more energetic, and improve focus.” says Dr. Leigh Vanderloo, Knowledge Translation Manager at ParticipACTION. “The key to unlock all of these benefits is to find activities you really enjoy so you can stick with them in the long-run.”

Embrace the season

Instead of falling victim to the sedentary behaviours and cabin fever that naturally come along with the chillier winter months, ParticipACTION recommends that you set yourself up for success by working some activity into your weekly schedule. If you can get outside, you’ll reap the added benefits that come along with natural sunlight – helping reduce symptoms of stress and anxiety while also providing a boost to your immune system.

So, bundle up, dress in layers and get out there –because a daily dose of physical activity can be just the prescription for tackling a particularly tough winter!

Are you looking for mental health services or supports in your own community? Visit cmha.ca/findyour-cmha to find your local CMHA. If you are thinking of suicide, please visit www.crisisservicescanada.ca or call directly at 1-833-456-4566 or 1-866-APPELLE in Quebec.

Only 16% of adults get the 150 minutes of moderate to vigorous physical activity a week as recommended by Canada’s Physical Activity Guidelines…