Physical Inactivity and Mental Health
General
By
Marco de Leon
February 3, 2021
More than ever, the importance of physical activity has been a big topic of conversation. Take away the current global crisis we're currently dealing with, the consequences of living a sedentary lifestyle are a pandemic in and of itself. Not just affecting us physically but mentally as well. The facts presented in this blog don't consider the current restrictions we've been facing, so it goes without saying how much worse it is for us if the factor is included. Fitness is part of the solution - NOT the problem.
Based on the Canadian Physical Activity Guidelines, children and youth should average 60 mins of moderate-to-vigorous-intensity aerobic physical activity per day, such as playing sports and exercise. Mixed with several hours of a variety of structured and unstructured light physical activities such as chores and light walking. They should minimize recreational screen-time to 2 hours per day and maintain 9-11 hours of uninterrupted sleep. Adults should average 150 mins of moderate-to-vigorous-intensity aerobic physical activity per week in bouts of 10 mins or more mixed with muscle and bone-strengthening activities using major muscle groups at least two days per week. Older adults 65+ with low mobility should focus exercises on maintaining strength for balance and preventing falls.
The definitions of "moderate" and "vigorous" physical activity depend on your age, health status, the current level of activity, and relative level of (dis)ability. A simple way to test for intensity trainers like use during fitness assessments is what's called the Talk Test Method. The easiness of speaking or holding a conversation determines the intensity the client is working at. For moderate intensity, the client should be able to have a conversation but find it hard to sing a song. At vigorous intensity, the client should find it difficult to say a few words without catching their breath.
Unfortunately, very few Canadians meet the criteria of the guidelines. According to the stats, only 33% of children and less than 20% of adolescents meet the criteria. Even worse, only 16% of adults do. By not meeting the guidelines, people are at risk of chronic diseases, muscle imbalances, and injuries. Kids look up to adults for guidance, so we are leading the future generation down a dark path as they grow up.
Chronic disease is defined as an incurable illness or health condition that persists for a year or more, resulting in functional limitations and the need for ongoing medical care. Chronic diseases from being physically inactive costs the Canadian economy $6.8 billion each year and has been the leading risk factor for death in the US and 4th worldwide. With the increased reliance on technology to make our lives easier and more efficient, it should not be at the cost of becoming lazy. Obesity, which is the condition of being significantly overweight, is another form of chronic disease. Someone will be considered obese if they have a body mass index (BMI) of 30 or greater; an overweight individual would have a BMI between 25-29.9. I don't feel BMI is an excellent indication of good health, like stepping on the scale. Someone with a high number of fat-free mass (FFM), like a muscle, could easily be considered overweight, it only tells a small factor of what's going on, but it is a fair starting point. The formula to calculate BMI is as follows:
Excessive body weight is associated with other health risks, including cardiovascular disease type II diabetes, shortened life expectancy, and decreased quality of life.
Some physical benefits of physical activity such as exercise and training include:
Mental health is also affected greatly on whether or not we're active. The Psychology Works Fact Sheet has a good explanation on mental health benefits from physical activity:
There is no single reason why physical activity has mental health benefits. Instead, research suggests that benefits come from the combined physiological, psychological, social, and neurological effects of exercise.
• Physiological: Physical activity both boosts your body’s production of endorphins and endocannabinoids, which are chemicals that help you to relax, feel more pleasure, and feel less pain, and reduces the amount of cortisol (i.e., “stress hormone”) that your body produces.
• Psychological: Regular physical activity helps to increase feelings of self-esteem and self-efficacy, or how much you believe in yourself to accomplish important goals. Short bursts of exercise can also make you happier in the moment by interrupting negative trains of thought.
• Social: People who exercise regularly tend to have bigger social networks and stronger relationships with friends and family. The regular face-to-face interaction that comes from group exercise (e.g., fitness classes, team sports) boosts your mood and can help to prevent depression.
• Neurological: Physical activity helps your brain to use and produce more dopamine and serotonin – chemicals produced in your brain that make you feel happy. People who exercise regularly also have more blood flow to the brain, better brain functioning, and even have more brain matter in certain areas (e.g., hippocampus, which is associated with memory).
Some physiological benefits of physical activity such as exercise and training include:
Some mental health benefits of physical activity such as exercise and training include:
Some of us deal with the anxiety that could lead to bouts of depression. Being sedentary, especially when being forced to through government restrictions, has a significant impact on our mental health negatively. I don't think I'd be wrong by saying mental health plays an even more prominent role in our quality of life than physical health does. Exercising reduces stress hormones like cortisol and releases endorphins that reduce pain and increase the sense of well-being. When we're happy and confident, the sense of well-being plays a domino effect and makes us want to be better, do better. We're more likely to try new things or at the very least stay consistent with our healthy habits. There's so much negativity around that someone with optimism often gets criticized as being naive or uneducated -It takes a strong mind to be optimistic in a sea of negativity.
If you've combed through the whole site and you're still left with questions, feel free to send me a message and I'll get back to you as soon as I can.
