Physical Activity & Mental Health

Physical activity is a part of the Thrive 5, one of the simple, easy-to-implement ways to support your mental health.

It is shown to improve cognitive function and increase energy levels and is a contributing factor towards physical and mental health.[1] The Canadian Physical Activity Guidelines suggest 150 minutes of moderate to vigorous physical activity per week in bouts of 10 minutes or more.

How do you know if you are meeting these requirements?

Moderate activity means your heart is pumping, you are breathing a little harder, however, you are still able to speak somewhat comfortably. This can include brisk walking, dancing and cycling. If you can achieve about 20 minutes of this level of movement per day, you are just about reaching your physical activity goal for the week!

Physical activity does not just refer to typical sports and exercise. Being physically active truly is a spectrum and includes everything from walking to gardening to playing with your kids. So be sure to include activities that you enjoy and don’t be afraid to change it up! Including variety in your physical activity routine helps you maintain your plan[2].

As a UBC faculty or staff member, you have access to some great resources through UBC Recreation! Be sure to check out these free and discounted physical activity opportunities.

• UBC Recreation Faculty & Staff Opportunities
• Active From Home
  • Take advantage of our virtual classes including a 20-minute Movement and Mobility for the (Home) Office Body
• Ergo Your Posture
  • Join us Wednesdays on Zoom at 10 am for a live 15-minute session or follow along with the guide on your own
• Movement Breaks
  • Request the Move U Crew for an in-person or virtual led movement break for a staff meeting or event!

References:

1. Kramer, A. F., & Erickson, K. I. (2007). Capitalizing on cortical plasticity: Influence of physical activity on cognition and brain function. Trends in Cognitive Sciences, 11(8), 342-348. doi:10.1016/j.tics.2007.06.009
2. Sylvester, B. D., Standage, M., McEwan, D., Wolf, S. A., Lubans, D. R., Eather, N., Kaulius, M., Ruissen, G. R., Crocker, P. R., Zumbo, B. D., & Beauchamp, M. R. (2016). Variety support and exercise adherence behaviour: experimental and mediating effects. Journal of behavioural medicine, 39(2), 214–224. https://doi.org/10.1007/s10865-015-9688-4
3. O’Connor, P. J., & Puetz, T. W. (2005). Chronic physical activity and feelings of energy and fatigue. Medicine and Science in Sports and Exercise, 37(2), 299-305. doi:10.1249/01.MSS.0000152802.89770.CF