Harnessing the Power of Exercise and Nature: Promoting Mental Well-being and Treatment for Mental Health Problems

Mental health problems affect one in five people every year. According to the Canadian Mental Health Association, by the age of 40, approximately half of individuals will have experienced or be dealing with a mental illness.

While behavioral therapy and medications are commonly used for treatment, research has highlighted the significance of exercise not only in preventing mental illness but also in its treatment. Furthermore, taking exercise outdoors can provide an additional boost to these benefits.

Mental illnesses encompass conditions such as depression, addictions, anxiety, and personality disorders. Among them, anxiety and depression are the most prevalent, with depression being a leading cause of global disability. If left untreated, these conditions can lead to physical illness and premature death.

As a researcher focused on the benefits of physical activity in disease prevention and management, I can personally attest to the vital role exercise and spending time in nature played in my recovery from major depressive disorder, which I was diagnosed with in December 2021.

Exercise has long been recognized for its mood-enhancing effects. A study involving over 1.2 million adults in the United States found that individuals who exercised experienced 1.5 fewer days of poor mental health in the past month. The greatest benefits were observed among those who engaged in exercise for 45 minutes or more, three or more days per week.

Even shorter exercise sessions can make a difference. Just ten minutes of activity has been shown to improve happiness. Over time, regular exercise can decrease the likelihood of developing depression and anxiety. The type of activity doesn’t matter—whether it’s team sports, cycling, walking, running, aerobics, or even active household chores—all forms of physical activity provide benefits and reduce the chances of depression.

Numerous studies have indicated that exercise is an effective treatment for individuals with existing depression and other mental illnesses. A meta-analysis revealed that as little as four weeks of exercise can reduce symptoms of depression in individuals with major depressive disorder, faster than most antidepressant medications.

While exercise is beneficial at all intensity levels, higher intensity workouts may be particularly effective. Strength training has also shown promise in reducing depression symptoms. Additionally, a recent review of studies involving 128,119 participants reported that exercise is as effective as antidepressants in treating non-severe depression. Exercise has also demonstrated positive effects in reducing symptoms among individuals with clinical anxiety and schizophrenia.

Exercise contributes to improved mental well-being through hormone release and brain function. It stimulates the release of endorphins and endocannabinoids—hormones that provide a sense of well-being and reduce pain or discomfort associated with physical activity. Furthermore, exercise can increase levels of brain-derived neurotrophic factor (BDNF) in individuals with depression, promoting nerve growth in the brain and the development of new neural connections. Exercise has also been linked to increased hippocampus volume, which is associated with learning, memory, and mood.

Exercising in nature can further enhance mental well-being. Rumination, a negative pattern of repetitive thinking, is strongly associated with mental illness. However, a walk in a natural environment can reduce rumination. Moreover, individuals who spend at least two hours in nature each week report higher well-being compared to those with no contact with nature.

Nature offers various benefits to physical and mental health. Trees emit compounds called phytoncides, which have been associated with multiple health benefits. Additionally, spending as little as 20 minutes in.