What is one thing people can incorporate into their daily routine that has proven to be beneficial for mental health?

Moderate to Vigorous Physical Activity is the Most Beneficial Daily Practice for Mental Health

Incorporating at least 90 minutes of moderate to vigorous physical activity (MVPA) per week is the most evidence-based intervention people can add to their daily routine to benefit mental health. 1, 2

Evidence for Physical Activity and Mental Health

Strong Evidence from Guidelines

• Physical activity interventions that include at least 90 minutes of moderate to vigorous activity per week significantly reduce mental health symptoms, including:

  • Reduction in total symptoms in people with mental disorders
  • Improvement in positive and negative symptoms in schizophrenia
  • Enhanced global cognition 1
  • Better mental health outcomes in older adults 1

• The composition of 24-hour movement behaviors shows that higher levels of MVPA relative to other behaviors is consistently associated with:

  • Better mental health
  • Improved health-related quality of life
  • Reduced risk of mortality 1

Physiological Mechanisms

• Regular physical activity improves functioning of the hypothalamic-pituitary-adrenal axis, which is often dysregulated in depression 2, 3
• Exercise serves as a non-pharmacological stimulus for enhancing immune function 2
• Physical activity reduces inflammation through several different processes, contributing to better health outcomes in people with mood disorders 3

Types of Physical Activity

• Both aerobic exercise and resistance training show mental health benefits 1
• Muscular strength and resistance training can significantly improve mental health with effects that may persist over and above those of aerobic exercise alone 1
• Outdoor activities like swimming provide additional benefits through environmental enrichment and exposure to nature 2
• Walking in nature has been shown to effectively improve mental health 4

Implementation Recommendations

Dosage and Frequency

• Aim for at least 90 minutes of moderate to vigorous physical activity per week 1
• This can be broken down into multiple sessions (e.g., 20-40 minutes of aerobic activity several times per week) 5
• Acute exercise of 20-40 minutes results in improvements in state anxiety and mood that persist for several hours 5

Activity Selection

1. Choose activities that are enjoyable and sustainable
2. Consider both aerobic exercise (walking, swimming, cycling) and resistance training
3. Outdoor activities may provide additional mental health benefits through exposure to nature 2, 4
4. Group activities can provide social benefits, particularly beneficial for individuals with depression 2

Special Considerations

Clinical Populations

• For individuals with serious mental illness, structured walking programs or lifestyle changes that focus on accumulation of moderate-intensity activity throughout the day may be most appropriate 6
• Exercise is well accepted by people with serious mental illness and is often considered one of the most valued components of treatment 6

Potential Pitfalls

• Avoid excessive exercise which can result in disturbances in mood and worsened physical health 5
• For athletes, intense training or overtraining can result in increased mood disturbance 5

Conclusion

Physical activity, particularly moderate to vigorous activity for at least 90 minutes weekly, stands out as the most evidence-based intervention for improving mental health across various populations. The benefits include reduced symptoms of anxiety and depression, improved cognitive function, enhanced quality of life, and physiological improvements that support overall mental wellbeing.