How many hours a day do you spend in front of a screen? How long do you sit at your desk without getting up? And what do you do when the workday ends? Do you go for a walk, hit the gym, or simply move from your office chair to the couch?
As the days get colder, this pattern often becomes even more pronounced. From your apartment to the car, from the car to the office, then back into the car and home again. We spend much of our day indoors, and physical activity is often reduced to a few minutes of walking between one commitment and the next.
Of course, this isn’t good for our health, either physical or mental. And most of us already know that. That’s why it’s worth making a change before we start feeling the effects. The good news is that regular physical activity can play an important role in supporting mental health. Research shows that it can help reduce symptoms of depression and anxiety.
A major review of scientific research published in 2023 in the British Journal of Sports Medicine found that various forms of physical activity can help reduce symptoms of depression, anxiety, and psychological distress. Similarly, a systematic review and meta-analysis published in 2024 in The BMJ found that activities such as walking, running, yoga, and strength training can have a positive effect on alleviating symptoms of depression.
That’s why it’s worth taking a closer look at what happens when we make physical activity a bigger part of our daily lives and whether it can be an important part of a broader approach to mental health and well-being.
Physical Activity and Mental Health
The connection between physical activity and mental health goes beyond simply feeling good after a workout. The World Health Organization notes that physical activity can help reduce symptoms of depression and anxiety while having a positive impact on overall mental health.
This is also supported by a 2024 meta-analysis published in the Journal of Psychiatric Research, which included 46 randomized controlled trials involving a total of 3,164 participants. The findings showed that different forms of exercise can help reduce symptoms of depression.
This doesn’t mean exercise is a substitute for professional help or that a few trips to the gym will solve the problem. However, it does show that regular physical activity can be one part of a broader approach to mental health and well-being, alongside quality sleep, social connections, rest, and professional support when needed.
Not Every Form of Physical Activity Has to Feel Like a Workout
When we think about physical activity, we often picture an hour at the gym, a run, or a structured workout. But incorporating more movement into our daily routines can be much easier than we think and doesn’t have to take up much of our time.
Sometimes, all it takes is a walk during your lunch break, taking the stairs instead of the elevator, walking around while on a phone call, or walking part of the way to work. Even a short walk after work can be a great way to create a clear boundary between the workday and your personal time.
And if you find it difficult to get moving on your own, why not invite a friend for a walk instead of meeting for coffee?
The goal isn’t to add another task to an already packed schedule, but to find ways to move more that can realistically fit into everyday life. When practiced regularly, these small habits can become a valuable part of taking care of both our mental and physical health.
Mental Health Is Not Just a Personal Matter
If we spend most of our workday sitting, it’s unrealistic to expect a few workouts after work to make up for everything. The workplace also plays an important role – from opportunities to take short breaks and greater flexibility in working hours to fostering a culture where looking after our health isn’t something we put off until we “have more time.” And, of course, the responsibility doesn’t rest solely with employees.
One way employers can support their employees is by making different forms of physical activity more accessible. MultiSport can be part of a broader employee well-being strategy. Rather than limiting physical activity to a single sport or location, it gives employees the freedom to choose what works for them – from gyms and group fitness classes to swimming and other activities.
The point isn’t for everyone to exercise in the same way. It’s about creating an environment where people can more easily find ways to stay active that fit their lifestyles.
More Movement, Less Stress
Taking care of our mental health involves many different aspects of everyday life, from getting quality sleep and enough rest to maintaining meaningful social connections. Making regular physical activity part of our daily routine can also be an important step toward better physical and mental health and an overall sense of well-being.
And we don’t have to turn our lives upside down to make it happen. Sometimes, all we need to do is start with what feels manageable:
- go for a walk instead of sitting down,
- take more short breaks throughout the workday,
- do some gentle stretching while watching a TV show,
- invite friends to join us for a light physical activity.
When depression, anxiety, or other mental health challenges persist and interfere with everyday life, it’s also important to seek professional support.
Just as we take care of our physical health, it’s important to make time for activities and habits that help us feel better, manage stress more effectively, and make space for ourselves. Physical activity isn’t a magic solution, but it can be one way to do something good for ourselves every day.
References
- World Health Organization (2020). WHO Guidelines on Physical Activity and Sedentary Behaviour.
- Singh, B. et al. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: An overview of systematic reviews. British Journal of Sports Medicine.
- Noetel, M. et al. (2024). Effect of exercise for depression: Systematic review and network meta-analysis of randomised controlled trials. The BMJ.
- Tian, S. et al. (2024). Optimal exercise modality and dose to improve depressive symptoms in adults with major depressive disorder: A systematic review and Bayesian model-based network meta-analysis of RCTs. Journal of Psychiatric Research.