How can physical activity help improve mental health in companies?

Since the start of the pandemic, mental health has been on everyone's lips. It is normal, with the isolation, the stress generated by the confinement and the work which changes, mental health has become the number one issue for the human resources of companies. Moreover, the Healthy Enterprise Group offers a free webinar on this.

Obviously, several actions must be taken to promote optimal mental health among employees. What place should physical activity take in the range of measures to be implemented?

How Physical Activity Can Improve Mental Health in Business

First, let's define what exactly optimal mental health is:

According to the WHO, mental health encompasses the promotion of well-being, the prevention of mental disorders, and the treatment and rehabilitation of people with these disorders.

Contrary to what one might think, the absence of mental disorders (Alzheimer's, depression, anxiety) is not the only indicator of good mental health. Indeed, to obtain optimal mental health, it is important to try to limit mental disorders AND promote good mental health. 

Here is a graph from the INSPQ that illustrates what optimal mental health is: 

It is interesting to note that physical activity can have an impact on both axes: it prevents mental disorders and helps promote good mental health. 

What is the impact of physical activity on mental disorders?

  1. Treatment for depression and anxiety

THEphysical activity can be part of the treatment for depression, generally used in combination with medication and / or psychotherapy. One of the advantages of physical activity in treating depression is that it has no side effects and is less taboo than taking antidepressants or seeing psychotherapy.

In addition, physical activity would be effective for decrease anxiety symptoms

  1. As a preventive measure for anxiety and depression

Physical activity would also be an effective intervention for prevent the risk of depression et anxiety. In general, the more active people in a population, the lower the risk of developing depression. 

Impact of physical activity on good mental health:

  1. On the stress level

You have probably experienced this type of situation: external events put your balance at risk so your body prepares to respond to the threat resulting in a host of different symptoms, such as insomnia, sweating or poor appetite. .

Usually, these symptoms are not a problem if they are only felt in the short term. 

Stress is inevitable and human beings must have a minimum level of stress in order to survive. Indeed, we can all think of a time when our rapid reaction potentially saved our lives or even allowed us to avoid a critical situation. Avoiding a car that makes a wrong move is just one example.

This stress can be experienced positively or negatively depending on the individual. People who engage in physical activity on a regular basis would be better able to tolerate stress, which could also protect them from various more serious mental disorders.

  1. Impact on mood

If you've ever participated in outdoor training, you can imagine that physical activity also has an impact on mood. 

In general, aerobic activities lasting 30 to 35 minutes, repeated 3 to 5 times per week, are those that improve mood the most.

More, a study has shown that the effect of physical activity on mood is even greater when the person was initially in a bad mood!

3. Impact on self-esteem

Being active improves self-esteem through direct and indirect mechanisms. By direct impact, physical activity is considered to make people feel pride and control over their schedule, which directly improves their self-esteem.

It should also be noted that participants who engage in regular physical activity improve their perception of their physical condition and their body image. On the other hand, weight loss does not seem necessary to achieve an improvement in self-esteem. 

  1. Impact on social relations 


Everyone is equal when it comes to physical activity. It is therefore a great way to stimulate social interactions between employees from different departments and / or different hierarchical levels.

This increase in contacts has an effect on the mental health of the participants, but can also allow gains in terms of internal communication. 

What type of physical activity to practice?

  1. With whom to practice physical activity?

Compared to physical activity performed alone, lphysical activity in an informal group such as a walking group is associated with better mental health and a decrease in symptoms of depression. The impact is even greater for physical activities performed in a group, but in a structured way, such as on a hockey team or supervised group training. 

  1. Type of activity practiced

The impact of recreational physical activities on stress management and reducing the risk of depression is fairly well documented. 

On the other hand, the impact of physical activity carried out in the context of activities of daily living (washing dishes and putting away toys, for example) is not so clear. Depending on the populations and the tasks, this type of physical activity could have a positive or negative impact depending on the type of work of the subjects. For example, gardening could have a positive impact while passing the sweeper would have zero or negative impact. 

The impact of active travel (walking, running and / or pedaling to get to work) also appears to be beneficial for mental health, but less so than recreational physical activity. 

  1. For what reasons ? 

Physical activity performed for intrinsic motivations, such as the pleasure of movement or self-satisfaction, is linked to better mental health

Conversely, physical activity performed for extrinsic reasons, such as weight gain or loss, does not provide mental health benefits. In fact, this type of motivation is correlated with low self-esteem and anxiety. 

Which amount of physical activity to do

When we consider only moderate or high intensity physical activity, the benefits increase as the dose of physical activity is increased, up to 50 minutes per day, or 3,5 hours per week. Beyond this level of physical activity, there wouldn't be much additional benefit.

Regarding low-intensity physical activity, such as gardening and walking, the benefits increase with the amount of physical activity, until a plateau is reached between 5 and 000 steps per day. 

Be careful, however, because time spent sedentary (sitting) decreases the effectiveness of physical activity as a protective factor for mental health.

Why does it work?

Physiological effect (effect on neurotransmitters):  

  • Secretions of endorphins which have an antidepressant effect;
  • Secretion of serotonin which has an antidepressant effect and improves mood.

Physical activity increases body temperature and improves blood flow to the brain, which decreases the strength of stress reactions.

Psychological effect:

Physical activity helps build oneself. By improving and learning while doing an activity, participants strengthen their self-esteem and self-control. In addition, moving helps break the cycle of negative thoughts that often generate stress and anxiety. 

Social effect: 

A well-developed social network allows you to better manage stress and is a protective factor for mental health. This network increases the level of resilience and reduces the risk of suicide.
This is also one of the explanations that demonstrates the greater impact of physical activity practiced in a structured group on physical activity practiced alone.

A question remains, however: what is the impact of group training, structured by a coach, but held virtually? We can imagine that the impact will already be better than a training done totally alone, but will its impact be as good as a 'face-to-face' training?

Finally, here are some recommendations for using the activity as a preventive measure on mental health: 

  • Encourage the practice of physical activity in a social context (challenge between colleagues, Zoom training with a Altterre, etc.);
  • When the pandemic returns, integrate physical activity into the company's 'face-to-face' programming;
  • Facilitate active transportation so that it generates less stress (cycle paths, bicycle lockers, showers, etc.);
  • Creation of informal groups for action, such as walking groups, participation in sports leagues or corporate sporting events, etc .; 
  • Develop sports infrastructure that can accommodate group lessons;
  • Offer flexibility in the sports activities supported by the company;
  • Encourage participation in group events such as Corporate Challenge.
author avatar
Daniel Riou General director
Managing Director of Challenge Group, Founder of Corporate Challenge and co-founder ofAltterre. I love anything related to physical activity and overall health. Holder of a bachelor's degree in Kinesiology from'Laval University Various trainings by The Runner's Clinic Emergence ProgramBeauce School of Entrepreneurship National Coaching Certification Program Level 2 in Badminton National Coaching Certification Program Level 1 in Weightlifting

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