Physical activity influences mental health, it is well known, but to what extent and how? This is the question we are discussing with a specialist in the field, Isabelle Doré, Ph.D. and professor at the School of Kinesiology and Physical Activity Sciences at the University of Montreal.
Daniel : Does physical activity improve our mental health?
Isabelle : Absolutely! There are more and more studies that demonstrate that physical activity is in fact a vehicle and promoter of good mental health and that it represents an excellent tool for reducing anxiety and depressive symptoms.
Daniel : Is there a minimum amount of physical activity to do per week and what are its effects on mental health?
Isabelle : There are no specific guides or recommendations regarding the amount of physical activity needed to achieve mental health benefits. I would say that if I manage to pinpoint a specific number in my career, I'll be more than lucky!
Currently, we use as references the Canadian guides and recommendations that exist on physical health, namely the completion of 150 minutes of moderate to vigorous physical activity, per week.
These 150 minutes have shown positive results in reducing the risk of depression. That being said, there are a multitude of components that have a differential impact on mental health that must be taken into account.
Daniel : Why does physical activity allow us to reduce our risk of developing mental health problems? What are the mechanisms?
Isabelle : There are three main mechanisms that come into play regarding the impact of physical activity on mental health:
- Biological mechanisms: physical activity has benefits on mental health in 2 ways. The first way would be the secretion of serotonin and endorphin: hormones known for their analgesic and antidepressant effects. The second way would be the regulation of hormones. Indeed, during the practice of physical activity, our body heat increases, thus promoting blood circulation not only in our heart, but also in our brain. Better blood flow to the brain allows for better regulation of cortisol, which is found to be the stress hormone. Therefore, the practice of physical activity allows a better regulation of stress.
- Psychological mechanisms: physical activity has short-term mental health benefits thanks to its distracting power. Indeed, many people turn to physical activity when they are having a bad day or experiencing an episode of stress. Just going for a walk, run, or just moving around would interrupt negative thoughts by focusing our attention on what we are doing right now, not our worries. This represents an excellent short-term solution. Another important element would be the self-esteem that we get when we set and achieve our physical activity goals.
- Social mechanisms: this mechanism encompasses the practice of physical activity in a social context, which happens to be my specialty. The practice of physical activity is often done in a social environment and the simple fact of having interactions with other people would have a direct impact on our social network, our social support and our feeling of belonging. The more people have a strong sense of belonging to a group, the more social interactions they have and the more social support they have when they need it. Rest assured, you don't need to be on a sports team; a simple walk with colleagues at lunchtime or even participating in a group course does the trick.
Daniel : Would a person who is more of a solitary type, but who smiles and greets the people they meet during their walk/run, be able to achieve the benefits of the social mechanisms mentioned above?
Isabelle : My personal answer would be yes, but there's no abundant scientific data to support that. For me, it's incredibly rewarding to meet people on the trails and know that they've also taken a few minutes out of their day to take care of themselves.
It is also important to realize that there is no lack of benefits when we practice our physical activity alone, it is only that the benefits are greater when practiced in a group.
Daniel : Is it true that simply going outside for about 2 hours a week would be beneficial to mental health?
Isabelle : The literature does indeed seem to demonstrate a joint and additive effect on mental health of exposure to nature in a context of physical activity or not.
Nature is known for its soothing and relaxing benefits so it's normal to think that it promotes good mental health.
In addition, there are a host of organizations that use the outdoors to create a network and a sense of belonging. It remains a very powerful and universal vehicle.
Daniel : What is the impact of physical activity on the psychosocial development of adolescents?
Isabelle : It's huge! Since we know that physical activity reduces stress, anxiety and depressive symptoms, its regular practice is important for teenagers because it is during this period that we can note an increase in various mental health problems.
Physical activity among young people not only affects mental health, but also indirectly affects academic success and persistence in school. Indeed, sport is an important factor in school retention among young people. It not only gives them a sense of belonging, but also a motivation to go to their school day in and day out.
We now know that the periods of physical activity included in the school program are essential for academic development because they increase students' concentration and receptivity.
Daniel : Do you believe it is important to further develop the motor skills of young people in order to better equip them when they are older and offer them a wider choice of physical activity to practice in adulthood?
Isabelle : Physical education teachers play a huge role not only in developing physical skills, but also in promoting them. There are indeed a multitude of motor skills that children need to acquire, and the earlier we intervene, the greater the benefit.
It happens as much in childcare centers, in family homes, as in school. The challenge is to continue mobility in adolescence, but also in adulthood.
Daniel : What are the benefits of physical activity for people with or in remission from cancer?
Isabelle : The benefits are numerous, and we've seen a major shift in mentality in recent years. Indeed, about 30 years ago, people with cancer were advised to rest and avoid all forms of physical activity. Today, they are encouraged to move as much as possible and are helped to maintain their mobility.
The important thing is to intervene as soon as possible, that is, as soon as a diagnosis is obtained. Patients are therefore taken care of and a physical activity program is offered to them in order to optimize their physical condition, which has enormous benefits on mental and physical health.
It allows these people to reduce their stress and to meet people who are, or not, in the same situation as them.
Daniel : Can you tell us about your research on immunosuppressed individuals?
Isabelle : Absolutely! The whole thing is called Project Laurent.
Laurent is a boy who has undergone a double liver transplant and is immunosuppressed. He has several dogs and cats and they are very close to them. However, with his illness, he was advised to part with his companions by risk of transmission of diseases, zoonoses for example. His mother, who is also a veterinarian, was a little skeptical about the idea and decided to find out: the Laurent Project was born!
We are therefore a group of professionals who focus on the benefits of pets, lifestyle, mental health, vs the risks of zoonoses. For now, we think and want the benefits outweigh the risks.
If we look at the Covid side, we wanted to document the impact of the virus on the mental health of immunosuppressed people, but also on people with pets. We observe that the latter have reduced their physical activity much less during the Covid. So it's super interesting to know that pets have been protective of mental health and healthy lifestyles.
Daniel : Knowing that you are also an epidemiologist, what is your opinion on the measures related to physical activity that were taken during Covid (the closure of gyms, the cessation of sports, etc.).
Isabelle : It's difficult to say for sure since we could only assess the impact of the measures taken after the fact, depending on how Covid evolved. One thing is certain, I think we understood the importance of sport and physical activity in the context of a pandemic a little too late: it unfortunately only became a priority belatedly.
For weight rooms, it is very sensitive as a subject. In my opinion, the closed spaces and very little control justified the measures of the government. On the other hand, I believe that we should have developed much more important initiatives that would have made it possible to practice physical activity in safer contexts. Take back our green spaces, or even use schoolyards, for example.
Daniel : In closing, how can we follow your projects?
Isabelle : For those interested in the research aspect, I invite you to visit my Facebook page which showcases a host of research projects carried out by my students and myself.