5 ways kinesiologists can get you moving better to feel mentally stronger

Walking the Talk: Why Kinesiologists are Joining the Conversation on Mental Health

Studies and kinesiologists’ practice show regular physical exercise can improve mental wellbeing, including living with depression and anxiety

We rarely talk about kinesiologists when it comes to mental health barriers or a mental wellness strategy.

But as kinesiologists gain a deeper understanding of clients’ health histories, they’re uncovering a pattern of mental health issues.

“I would say, conservatively, that 70 per cent of my clients are on antidepressants,” says Kathie Sharkey, a Regulated Kinesiologist (R.Kin) who has been practicing for 23 years. 

While clients of Sharkey aren’t typically coming in strictly to deal with depression, or even with a referral from their doctor because of the condition, it is often part of the larger picture of their health.

“Typically, I’ll work with a client for another condition… a knee replacement or heart condition or injury that they need some assistance with, and do a health history and uncover depression or anxiety,” she says.

Kinesiologists are well-practiced at customizing an exercise plan that accommodates pre-existing conditions and injuries – but not many realize that this can include mental health concerns, as well.

“We can use the analogy of a knee injury,” says Sharkey. “I can find out what their mental health barriers are; what makes it worse and what makes it better? I can also offer suggestions for additional resources if their condition falls out of my scope of practice.”

As always, kinesiologists’ practice begins with evidence-based research, and thanks to recent studies released by Harvard Medical School, we know a little movement goes a long way to helping people feel better mentally.

"We saw a 26% decrease in odds for becoming depressed for each major increase in objectively measured physical activity," says Karmel Choi, study author and clinical and research fellow at the Harvard T.H. Chan School of Public Health.

“Ideally, to prevent depression you should do at least 15 minutes a day of higher-intensity exercise, like running, or at least an hour of lower-intensity exercise, like walking or housework.

"Intentionally moving your body in more gentle ways throughout the day — like walking, stretching, taking the stairs, doing the dishes — can still add up in good ways for your mood," says Choi.

We’ve long known the benefits of exercise for mental wellbeing ­– but this and another recently released study in the Harvard Gazette, confirm “increased levels of physical activity can significantly reduce the odds of depression, even for those genetically predisposed to the condition.”

This means we can quite literally stave off depression with consistent physical exercise.

Choi’s study also reveals that due to exercise’s impact on the brain, creating new neurons in the hippocampus, exercise can not only decrease the likelihood of depression, “it can significantly reduce anxiety and depression as effectively as behavioural therapy or medication.”

So, we now know a very simple to moderate exercise plan can decrease symptoms of or reduce depression and anxiety, and in some cases, even prevent it.

But, we also know the challenges associated with getting started on an exercise routine – especially if you’re dealing with depression or a lack of motivation.

Enter kinesiologists: your partner in designing and sticking to a custom workout plan that works for your body and mental health goals.

Here are five ways kinesiologists can get you moving better to feel mentally stronger.

1. Get you started moving in the right direction

Most people Sharkey sees come in with a physical condition in addition to depression. They may start out a new year with lofty goals, and then actually aggravate an injury working out on their own, worsening their injury, slowing them down, and thus, deepening their depression.

Kinesiologists can design a program to get you started on the right track moving safely.

2.  Make safe movement possible

A common scenario Sharkey sees is a client feeling like they can’t exercise safely because they’ve tried and felt pain in the past. Then, they stick to a sedentary lifestyle and their symptoms and moods worsen. This cycle can be broken by building a long-term plan with short-term gains (and modifications) that gets you moving safely.

3. Keep you accountable (on your terms)

 Having a program and guidance to make sure it all goes well can’t be overstated. And it doesn’t have to cost you your life’s savings, or even the cost of a personal trainer. “I can meet with someone maybe four times over four to six months and we can slowly work on a program and slowly implement change,” says Sharkey. “Slow, miniscule change is how you’re going to be successful… and if you only have $500 worth of insurance, I don’t need to burn through it in two weeks. We can be here for you just to check in and make sure you’re on the right track.”

4. Help you enjoy the things you love

Ultimately, learning to move safely and improving your cardio fitness will help you better enjoy the things you love in life. Whether it’s playing with your kids or grandkids, walking your dog or gardening, you’ll move better about your day, increasing your enjoyment of the things you love.

5. Prevent future health concerns

There’s no other mental health intervention or treatment that has as many benefits as physical exercise – and besides decreasing your risk of major heart conditions, diabetes, many types of cancer, depression and anxiety, physical exercise can significantly reduce the likelihood of Alzheimer’s – further proof that what’s good for your body is good for your mind.

 

For further reading, visit:

Ontario Kinesiology Association’s Position Statement on Mental Health

Harvard Medical School’s “More evidence that exercise can boost mood”

The Harvard Gazette’s “Lower risk of depression with elevated exercise”

ParticipACTION’s “Why physical activity needs to be part of the mental health conversation”

 

Looking for some mental health support?

Visit Bell Let’s Talk’s resource page

Find a kinesiologist near you