With modern lifestyles making it easy to stay inactive, finding simple ways to incorporate physical activity into daily routines—whether through sports, walking, or family activities—can make a meaningful difference for both physical and mental health.
Photo: AV Unit / Canadian Red Cross
What is physical activity?
The World Health Organization defines physical activity as any movement of the body produced by skeletal muscles that takes some energy to do. Physical activity includes all kinds of movement, whether you're doing aerobic exercise, walking, strength training or doing chores around the house. Both moderate and intense workouts are great for your health, as they support cardiovascular fitness, bone health, emotional regulation, and stress relief. An effective way to help reduce the risk of cardiovascular disease
Cardiovascular disease is one of the leading causes of death in Canada and a major contributor to circulation emergencies such as heart attack and stroke. These things can happen out of the blue, but the disease usually builds slowly over time.
Cardiovascular disease affects the heart and blood vessels. A common form, atherosclerosis, occurs when cholesterol and fatty deposits (plaque) build up inside artery walls. Over time, arteries narrow, reducing blood flow and increasing the risk of:
- Heart attack
- Stroke
- Transient ischemic attack (TIA)
- Angina
Getting regular aerobic exercise and staying active are among the best ways to lower your risk of heart problems. Exercise helps:
- Lower blood pressure
- Improve cholesterol levels
- Support healthy weight management
- Improve circulation
- Reduce chronic stress
- Support emotional regulation
Our Comprehensive Guide for First Aid & CPR also include how to prevent heart disease, highlighting how important lifestyle choices are in lowering the risk of circulation-related emergencies. If you’re looking for structured help, our First Aid training programs offer emergency response and readiness training for everyone, with in-person and blended courses available nationwide.
How does exercise improve mental health?
Exercise and mental health are closely connected. Physical activity supports mental wellbeing, according to Harvard Health Publishing, by:
- Reducing stress hormones such as adrenaline and cortisol
- Increasing endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators, and for the feelings of relaxation and optimism
- Increasing serotonin, a neurotransmitter linked to mood regulation
- Stimulating endorphins, which promote a sense of wellbeing
- Supporting better sleep quality
- Improving coping skills during stressful periods
Physical activity is good for more than just improving your fitness. According to the Institut national de santé publique du Québec, exercise can have numerous mental health benefits.
1. Exercising creates a general sense of wellbeing
You know that feeling after an intense workout, where you’re exhausted… but also completely relaxed and at peace? That sensation comes from the fact that physical activity increases the level of serotonin in the blood, a neurotransmitter in the brain that makes you feel relaxed and in a good mood. It also stimulates the release of endorphins, euphoric hormones that are in the same family as morphine.
2. Working out is a great stress reliever
As a result of endorphins at work and this general sense of wellbeing, stress and anxiety levels decrease significantly with physical activity. Exercise also helps you sleep better by causing you to feel physically fatigued and mentally relaxed for a more restorative rest. Cardiovascular exercise is most effective in increasing the quality of slow-wave sleep, which is the most important phase for physical recovery. Better sleep supports mood stability, emotional regulation, and coping capacity during stressful periods.
In this time of instability and adjustment, we should make the most of all the ways that physical activity can benefit our mental health. Whether it’s a long walk, a bike ride, or working out at home, making physical activity a priority is a simple and accessible way to take care of your health and wellbeing. Given all of the above, it’s clear that physical activity can be truly therapeutic at any age or skill level.
So, what are you waiting for? Lace up those runners! Whether your goal is stress relief, better sleep, or improved emotional wellness, consistent movement can make a measurable difference.
If you’d like to strengthen your coping skills or learn how to support others experiencing stress or anxiety, explore our Psychological First Aid training programs.
How much exercise is needed for mental health benefits?
According to the Heart and Stroke Foundation of Canada, adults should aim for:
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At least 150 minutes of moderate aerobic exercise per week
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Muscle-strengthening training two or more days per week for older adults
Even short sessions, such as a 20-minute walk, can improve mood and reduce stress. Consistency matters more than intensity. Remember that any physical activity is better than none.
In today’s society, many things can be a source of stress. Here are more tips to limit the impacts of stress on your physical and mental health.
To learn more about mental health, check out our online psychological first aid courses. Not sure which course fits your needs? Visit our Psychological First Aid decision guide.
