Summary: Short, regular bursts of physical activity during the day can meaningfully improve mental wellbeing.
Source: University of Toronto
With a particularly grey January in Toronto, many people are looking for practical ways to support their mental health. Simple movement throughout the day is one effective and accessible strategy.
Catherine Sabiston, professor in the University of Toronto’s Faculty of Kinesiology & Physical Education (KPE) and Canada Research Chair in physical activity and mental health, emphasizes that even brief bouts of exercise add up. Sabiston leads the Mental Health and Physical Activity Research Center (MPARC), which studies how physical activity supports mental wellness and develops tailored interventions for people at risk of inactivity and mental health challenges.
“If people can fit short periods of movement into their day—just a minute or two at a time—and gradually reach 10 to 20 minutes daily, they will experience benefits,” she says. MPARC also offers a six-week program called MoveU.HappyU that provides individualized coaching to reduce student stress and anxiety through physical movement.
Writer Jelena Damjanovic recently interviewed Sabiston about how physical activity supports the brain and mental health, and how students and others can make movement a reliable part of daily life.
How does physical activity benefit the brain and mental health? What biological processes reward us for moving?
Physical activity supports mental health through multiple biological pathways. Movement increases cerebral blood flow and circulates neurotrophic factors—molecules that support brain cell health and communication. These cellular and molecular changes help improve the functioning of several brain regions involved in mood, cognition and stress regulation.
In addition to these internal processes, being active raises body temperature, which can produce feelings of warmth and comfort. That physical comfort contributes to a sense of safety and self-care, an important foundation for mental wellbeing. From an evolutionary perspective, humans were more active foraging and hunting; regular movement aligns our behaviour with that natural baseline and supports a sense of physiological balance.
Beyond biology, how does our mindset affect the mental health benefits we derive from activity?
Psychological factors are central. Regular activity builds a sense of mastery and confidence, which reinforces ongoing participation and strengthens mental health. Social contexts—exercising with others in person or virtually, or simply being active outdoors where other people are present—add feelings of support and belonging that amplify mental health gains. Outdoor activity and exercising with a pet, such as a dog, often enhance these positive effects.
How much activity is needed to gain mental health benefits?
Official physical activity guidelines emphasize physical health, and research on optimal doses for mental health is still developing. The practical takeaway, however, is that more movement is generally better and small, achievable increases matter. If daily routines include brief, intentional movement—multiple one- or two-minute episodes that accumulate to 10–20 minutes—that can produce noticeable improvements in mood and stress. While specifics about dose, frequency and type are still being studied, intermittent activity throughout the day is beneficial.
Does the time of day matter—morning, afternoon or evening?
Current evidence does not clearly identify a single best time of day for everyone. Individual factors such as schedule, identity and personal preference influence what works best. The most important consideration is practicality: choose a time you can consistently commit to. A theoretically optimal time is irrelevant if it never fits into your daily routine.
Are all kinds of exercise equally helpful?
Most forms of movement can support mental health, but enjoyment matters. Exercise that causes pain, that feels obligatory, or that is driven solely by external pressures is less likely to deliver positive mental health outcomes. Intentional, enjoyable bursts of activity—planned, noticed and reflected upon—tend to be most effective for mood and stress reduction.
Is “runner’s high” real? Can other activities produce the same state?
The familiar “runner’s high” describes a flow-like state where body and mind are synchronised, self-critical thoughts quiet down, and activity feels effortless. This state can occur in many forms of exercise when conditions allow—sustained, non-repetitive outdoor activities like running, paddling or cycling often encourage it. Team sports and complex social activities are less likely to produce the same flow because of environmental and interpersonal complexities. A modest level of exertion is usually required; some effort seems to help induce the feeling.
How does the MoveU.HappyU program help students?
MoveU.HappyU focuses on personalized physical activity plans that prioritize enjoyment and confidence-building to encourage long-term maintenance. Across the six-week program, participants regularly report reduced stress, lower anxiety and fewer depressive symptoms, alongside increases in confidence, mastery, quality of life and self-esteem after completion.
Practical tips for becoming more active without a formal program
If a structured six-week program isn’t possible, try these approachable strategies to add movement to your day:
- Explore drop-in classes and recreational activities on campus to discover movements you enjoy and can repeat.
- Add distance to daily travel: get off public transit a stop early, park further away, walk longer routes to classes, and choose stairs or ramps over elevators. Block an extra 20 minutes in your calendar to support active commuting.
- Move intentionally without a strict purpose—stroll through the whole supermarket or bookstore instead of going straight to what you need.
- Take your drink with you while walking instead of sitting in a café. Hold movement-based meetings or include a 3–5 minute movement break led by a different group member each meeting.
- Break up prolonged sitting with frequent standing or short activity breaks; evidence suggests interrupting sedentary time supports health.
- Use simple technology to gamify movement—pedometers, phone apps and GPS mapping can help you set goals, track progress and make activity more engaging, whether solo or with friends.
Staying motivated on dark, chilly days
On gloomy days it helps to be gentle with yourself and avoid self-criticism. Small amounts of movement still count. Maintain consistent sleep patterns and seek out natural light when possible—daylight matters even when the sun is obscured. If the weather or layering feels discouraging, try virtual fitness classes or short indoor movement breaks. Many universities and organizations offer brief movement videos and virtual workout libraries to support accessible activity year-round. U of T, for example, provides three-minute movement break videos and a virtual workout library for students.
About this exercise and mental health research news
Author: Jelena Damjanovic
Source: University of Toronto
Contact: Jelena Damjanovic – University of Toronto
Image: The image is in the public domain