Movement for Mental Health – Helping Your Clients Live Happier Lives Through Movement
Mental health is an increasingly urgent issue, with mental illness affecting one in eight people globally, according to the World Health Organization. This includes conditions such as anxiety, depression, eating disorders etc. all of which can have a profound impact on an individual's life.
Dr. Brendon Stubbs, one of the world's foremost experts on the interrelationship of physical activity and mental health, has long emphasised the importance of lifestyle interventions, particularly physical activity, in improving mental wellbeing. His research has helped shape global guidelines for mental health, demonstrating that physical activity can play a pivotal role in both preventing and managing mental illness. Through his work, he has shown that movement isn't just for physical fitness, it is essential for mental health too.
The Role of Physical Activity in Mental Health
Dr. Stubbs' research reveals a compelling connection between physical activity and mental health. Physical activity isn’t just a tool to prevent chronic disease—it is also a powerful agent in improving mental health. From his extensive research, which includes over 800 academic papers and contributions to global mental health guidelines, he underscores how sedentary behavior and low levels of physical activity contribute to the rising global mental health crisis.
In fact, research shows that people who are less physically active are significantly more likely to develop mental health disorders including depression. In a meta-analysis of 49 studies involving over 260,000 participants, Dr. Stubbs found that individuals who were more active were 15% less likely to develop depression in the future. This trend was consistent across various age groups and geographical regions. The most potent effects were seen in individuals who met the international guidelines for physical activity, further emphasising the protective role that physical activity can play in mental health.2
The immediate impact of physical inactivity can also be significant, particularly in relation to mental health. A study examining the effects of sedentary behavior found that just one week of inactivity led to noticeable negative effects on depression and mood. These findings suggest that even short-term periods of physical inactivity can contribute to mental health decline.3
The impact of physical activity on mental health extends beyond the prevention of depression, it also plays a crucial role in managing existing conditions. People with mental illnesses, such as depression, are more likely to suffer from other physical health issues like cardiovascular disease. This makes it even more important to integrate physical activity into the management and treatment plans of individuals living with mental health conditions.
How Much Exercise Do You Need?
When supporting individuals struggling with their mental health, it's important to emphasise that even small changes in physical activity can make a significant impact. Dr. Stubbs suggests that just 20 minutes of light to moderate exercise can trigger positive changes in the brain, and even as little as 15 minutes can provide a meaningful boost to mental health.
In terms of what type of exercise is most effective, Dr. Stubbs stresses the importance of choosing activities that individuals enjoy. Finding a movement that feels good is essential, as it increases the likelihood of sticking with the routine over time. Consistency and frequency of exercise are far more important than the specific type of activity or its intensity. Regular engagement, even with moderate activity, yields the best results for mental health.
Dr. Stubbs also mentions the value of professional guidance in exercise interventions. Working with trained and experienced experts, i.e. AUSactive registered professionals, can significantly enhance the effectiveness of the program. Supervised exercise interventions not only ensure safety but also increase the likelihood of sustained participation and positive outcomes. This highlights the importance of collaborating with reputable active health and exercise professionals who can help facilitate better engagement, provide tailored support, and ensure overall success in the long term.
The Role of Active Health and Exercise Professionals in Combating Mental Health Issues
As an active health and exercise professional, you are in a unique position to help combat the growing mental health crisis. By focusing not only on physical fitness but also on mental well-being, you can play a crucial role in improving the lives of your clients. Here's how you can make a difference:
- Educate Your Clients on the Mental Health Benefits: By educating your clients on the benefits of physical activity on mental wellbeing, you can motivate them to stick with their fitness routines and prioritise their mental health.
- Create an Inclusive and Supportive Environment: Clients may come to you with mental health challenges, and a supportive, understanding approach can make a significant impact. By providing an environment where clients feel safe and understood, you help them address both their physical and mental health needs.
- Start With Manageable Goals: Many individuals encounter various barriers to physical activity, and introducing the concept of starting with small, manageable goals can help lower these barriers. By making exercise feel more accessible and less overwhelming, we can encourage greater participation and foster long-term engagement.
- Continuing Professional Development: Engaging in ongoing education enables you to stay up to date with the latest research, empowering you to offer more informed guidance. This knowledge enhances your ability to address your clients' needs with both empathy and evidence-based practices.
- Referral: If you notice that a client is struggling with their mental health, it may be beneficial that you refer them to a mental health professional or assist them in getting appropriate support. Collaborating with mental health professionals, such as psychologists or counsellors can greatly enhance the support you provide to your clients.
The integration of physical activity into mental health management is not a new concept, but it is gaining the credibility it deserves. Thanks to the work of experts like Dr. Brendon Stubbs, we now have a growing body of supporting research. As active health and exercise professionals, you are uniquely positioned to help clients build healthier, happier lives!
To learn more from Dr Brendon Stubbs about the powerful impact of movement on mental well-being, don’t miss our iLearn webinar Movement for Mental Health.
Exercise for Mental Health: Evidence and Application is now available to AUSactive members at a discounted rate of $244. Led by Dr. Brendon Stubbs, Exercise for Mental Health: Evidence and Application is a comprehensive course is designed to give exercise professionals a high-level understanding of the critical connection between physical activity and mental health
AUSactive members can access a range of high-quality professional development on mental well-being by visiting the Continuing Education Directory.
Authors Michelle Healey & Lucas Dickson (Industry Standards and Development team, AUSactive)
About AUSactive
AUSactive is a not-for-profit industry association and is Australia’s peak body for the exercise and active health sector, and our goal is to activate Australians to move more. AUSactive represents individuals and businesses across modalities ranging from gym classes to yoga, Pilates, aqua and functional fitness.
AUSactive provides industry leading active health, exercise and fitness registration for a broad range of movement and fitness modalities.
References
- World Health Organization (2022). https://www.who.int/news-room/fact-sheets/detail/mental-disorders2. Schuch, F. B., Vancampfort, D., Firth, J., Rosenbaum, S., Ward, P. B., Silva, E. S., Hallgren, M., Ponce De Leon, A., Dunn, A. L., Deslandes, A. C., Fleck, M. P., Carvalho, A. F., & Stubbs, B. (2018). Physical Activity and Incident Depression: A Meta-Analysis of Prospective Cohort Studies. The American Journal of Psychiatry, 175(7), 631–648. https://pubmed.ncbi.nlm.nih.gov/29690792/
3. Edwards, M. K., & Loprinzi, P. D. (2016). Effects of a Sedentary Behavior-Inducing Randomized Controlled Intervention on Depression and Mood Profile in Active Young Adults. Mayo Clinic Proceedings, 91(8), 984–998. https://pubmed.ncbi.nlm.nih.gov/27492908/
4. Correll, C. U., Solmi, M., Veronese, N., Bortolato, B., Rosson, S., Santonastaso, P., Thapa-Chhetri, N., Fornaro, M., Gallicchio, D., Collantoni, E., Pigato, G., Favaro, A., Monaco, F., Kohler, C., Vancampfort, D., Ward, P. B., Gaughran, F., Carvalho, A. F., & Stubbs, B. (2017). Prevalence, incidence and mortality from cardiovascular disease in patients with pooled and specific severe mental illness: a large-scale meta-analysis of 3,211,768 patients and 113,383,368 controls. World Psychiatry: Official Journal of the World Psychiatric Association (WPA), 16(2), 163–180. https://pubmed.ncbi.nlm.nih.gov/28498599/
