For three decades, I’ve been a runner, but I only stopped dreading it about ten months ago.
This is the second installment in a three-part series on mental well-being. The previous article explored mindfulness and meditation, while this one delves into exercise and its crucial link to mental health.
A quick online search for “beginner exercise programs” brings up a prominent statement on my screen: “The minimum recommendation for exercise is 150 minutes each week.”
Two and a half hours—a duration that’s equivalent to watching Saving Private Ryan.
Add a sprinkle of depression or a few extra pounds, and suddenly, that 150 minutes feels like an impossible eternity.
Obstacles of Life
Exercise and mental health issues often clash: while exercise serves as a valuable remedy, its very nature may dampen one’s desire to engage in it. It’s akin to a hamster stuck in a wheel—struggling to get moving.
Many exercise regimens overlook psychological barriers. Dr. Nicholas Fabiano, a resident physician in psychiatry at the University of Ottawa, emphasizes the importance of gauging a patient’s motivation before recommending exercise. He states, “The first step is to see if the patient is willing to engage in that discussion.”
Motivation forms the core of self-betterment, bridging the gap between should and can. Generic programs are designed for mass appeal, which makes questioning, “Is this achievable for you?” an unprofitable retail strategy.
“A person might feel they lack time for a program, which could completely deter them. The key point about motivation is to stress that any amount of exercise is better than none.”
Any exercise.
A little goes a long way.
A comprehensive meta-analysis encompassing 15 prospective studies with nearly 200,000 participants found that “significant mental health benefits arise from physical activity, even when engaging at levels below public health guidelines.”
It’s about quality over quantity. Forget the 150 minutes—let’s kick off with just five.
The Risk of Excess
Conversely, overexertion can lead to self-destructive habits, potentially repressing critical emotions.
Dr. Fabiano explains, “After facing a challenging emotional event, like job loss or a breakup, some individuals might hit the gym excessively, seeking the physical pain as a means to externalize their internal turmoil.”
True Stories, Genuine Struggles
This was the case for Clara Hughes, a six-time Olympic medalist in distance cycling and speed skating, as well as a spokesperson for the Bell Let’s Talk initiative. Following her battles with substance addiction, she turned to sports for solace, only to discover her first encounter with depression coincided with her athletic achievements.
“After the 1996 Summer Olympics in Atlanta, where I secured two bronze medals, everything appeared to be perfect. However, the path I took to achieve that was far from healthy,” Hughes shares.
“I became addicted to the physical pain of sport. Even winning medals didn’t provide the healing I sought, and I faced feelings of incapacity and shame.”
If accomplished athletes struggle with recognizing limits, is it surprising that many individuals struggle to find a starting point?
Trust Your Body
Hughes asserts that a well-structured exercise routine can serve as a powerful motivator. However, it is crucial to maintain a connection with oneself and recognize one’s emotions. “Whatever brings you joy and gets you moving. Do you prefer walking? Do you enjoy creative activities? Even sitting counts as movement, as it involves breath—true mindfulness,” she states.
Dr. Fabiano advocates for physicians to incorporate physical activity prescriptions alongside medication for those facing mental health struggles.
Given the tendency for antidepressants to cause weight gain, which can contribute to body image issues, both genders experience societal pressures uniquely. “Men, in particular, are often conditioned to suppress negative feelings, rendering discussions about sadness or depression taboo,” he explains.
“Many men find themselves pursuing unattainable ideals, leading to dissatisfaction, all while engaging in seemingly healthy activities like gym workouts and careful eating. This often circles back to individuals trying to address their issues independently, neglecting to seek help.”
Ten months ago, I was nearing the end of a two-year recovery from a severe knee injury, haunted by the fear that I’d never run the same way again. I was correct. Rather than feeling discouraged, I chose to heed my body’s signals and adapt. No more races, no more structured training, and I discarded my smartwatch.
Running has never been more enjoyable for me.
“Experiencing movement within your body and being truly present is a beautiful journey,” Hughes states. “Residing near water allows me to immerse in nature—I relish the sounds of sea lions and the sight of soaring eagles. Every moment is filled with the essence of the natural world.”
Following the advice from last month’s article, I enrolled in a local yoga class. Interestingly, my yoga teacher was curious about running, prompting me to suggest a beginner’s program I once enjoyed, which starts with 30 seconds of running, followed by a 90-second walking interval. Yet, I looked directly at her and said, “This is merely a guideline. Just like in yoga, listen to your body; running shouldn’t be painful.”
What could enhance that program? Perhaps adding a moment of silence to appreciate the sound of sea lions and the beauty of birdsong.
This piece was initially published in the June 2025 issue of Intomodel magazine.
