Catherine Sabiston, a professor in the University of Toronto’s Faculty of Kinesiology & Physical Education (KPE), says the positive impact of exercise on mental health is well-documented. A Canada Research Chair in physical activity and mental health, Sabiston directs KPE’s Mental Health and Physical Activity Research Centre (MPARC) that studies the connections between physical activity and mental health, developing and evaluating interventions to promote physical activity and mental wellness among people who are at risk of inactivity and mental health problems.
The centre also runs a six-week program called MoveU.HappyU that provides customized coaching and training aimed at reducing the stress and anxiety of students through physical movement.
With much of the country under a cold spell, we look back at this interview with Sabiston for inspiration and tips on how to exercise our bodies and souls – even in inclement weather.
How can one stay motivated for physical activity on snowy, chilly days of the sort we’ve been experiencing recently?
It is important to stay active while also staying positive and removing self-criticism. You might not be able to do as much activity as you feel you need, but every little bit helps. Natural light is really important regardless of sunshine.
If you really don’t like the idea of layering up and heading outside, this is a good time to try virtual fitness classes that are available more than ever before. There are many freely available workouts online and on social media, including U of T’s three-minute movement break videos.
When you’re on campus, look for drop-in programs and activities offered through Sport and Recreation. Try different activities and find your favourites that you can return to again and again.
Beyond exercise, how else can we increase movement in our every-day lives?
1. Get off the bus or subway one or two stops earlier or park the car further away from your destination and take the longer path to classes. Always take the stairs or ramp instead of the elevator or escalator.
2. Move with your coffee/tea/juice instead of sitting in the café. Try to have movement-based meetings with others or while you are planning your group assignments. If you are working in groups a lot, assign one person per meeting to lead a three-to-five minute movement activity.
3. Stand up or move as much as possible throughout the day. There is evidence generated by our own faculty that breaks in sedentary time are very important for health.
4. Use technology to “gamify” your activity. For example, buy a pedometer and try to take a few extra steps each day. If you like competition and support, invite others to join you in the goal of getting in more movement time or distance. If you are spending a lot of time outside, you could also use an online mapping program or smartphone applications that use GPS to show you how far you commute. You could even start mapping your routes and try to be creative about the art you can create.
5. Importantly, remember to maintain consistent sleep patterns.
*This Q & A has been edited for length. Read the full version here.