Exercise and Mental Health

Exercise and Mental Health

Why Exercise is important for Mental Health

Hi, my name is Dustin Purnell. I’m a registered provisional psychologist here at Human Integrated Performance. Some doctors and psychologists have been asked what they think the single most effective intervention for any issue across the board would be. I’ve heard several doctors say that exercise can be one of the most valuable interventions for any health issue.

Personally, I think that one answer to that question for mental health issues would be exercise for mental health problems. So today I’m gonna talk about what the research in psychology says about three ways that exercise can be a benefit to people who have anxiety or depression.

Top 3 Ways Exercise Can Boost Mental Health



So the first of those is that exercise can boost physical performance and any time physical performance improves mental performance is also going to improve.

So some of the things that that can do to benefit people who have anxiety or depression is if you exercise, it can help you come to whatever problems that you have with a clearer head that elevated physical performance can help you think better and deal in a more logical or constructive way with whatever problems you’re facing.

A second way that exercise can be beneficial. Is it wires both your brain and your body to believe that your effort matters. One of the major problems with anxiety or depression can be people we’ll feel like no matter what they do, nothing is going to change. But through exercise, as you work hard and build consistency, I see you can help yourself to feel on a steady, in a steady way that what you do makes a difference.

“it wires both your brain and your body to believe that your effort matters”

And over time that can have emotional impact as well as the physical impact from the improvements that you came from. Exercise. In addition to that, a third way that exercise is beneficial for anxiety and depression is through the physiological mechanisms happened. There’s a voluminous, fascinating body of research literature about the many different mechanisms by which anxiety helps you improve mental health, including in specific additions, like major depressive disorder or generalized anxiety disorder.

Some of those can improve, include improvements in hormones and neurotransmitter balances. It can exercise can help improve the micro flora balance, the bacterial balance in your gut. It can help with things like circulation and improve, things like sleep or rest and wakefulness cycles, which can be some major contributing factors that make anxiety or depression worse.

Need more help?

So that’s just a quick run through a threeway exercise can make a difference for anxiety or depression. An important part of this though, is finding ways to personalize it. Anxiety or depression can make it very difficult for a person to get into a regular group of exercise. That’s part of the reason why consulting in a one-on-one way with a psychologist like myself or somebody else here, Human Integrated Performance can help you to find ways to apply this in so that it’s going to work in your life.

Whatever the obstacle is, it might be from anxiety or depression. So I mean, this sounds of interest to you. Then feel free to contact us here at Human Integrated Performance. And we’ll see if we can find a time where we can sit down to talk more about. How do you make these ideas of applicable in your life as you deal with anxiety or depression or any other mental health problems

Contact the performance experts at Human Integrated Performance

How to Improve Your Reaction Time.

Sports visions training has shown to decrease incidence of concussion in some student athletes.

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Do you want to improve your reaction time?Have you ever wanted to learn more about our Sports Vision and Visuomotor Training? See our staff explain some of the different features our Dynavision D2 light board and our programs have to offer. Sports Vision training can help you perform better in sport and improve a variety of skills. Book with one of our Sports Vision and Dyanvision trainers now and get the most out your off season training.

HIP 14-Day Water Challenge

Here is your goal for the next two weeks, HIP family: drink 4 litres of water a day!

Join us on our 14-Day water challenge! The challenge is to drink 4 litres of water a day for 14 consecutive days. We encourage you to share your progress with us; we will be sharing our progress too. Tag us and use the hashtag #HIPwaterchallenge. Stay tuned for fun and helpful information on our social media pages! Those who join the challenge and show that they completed it through some progress posts will be entered into a draw for an awesome prize! Details to come!

Why should you participate with us?

You may be wondering, “why should I participate in this challenge”, and we are here with the answers. Here are just a few of the endless benefits that we found:

1. Drinking Water Helps Maintain the Balance of Body Fluids.

2. Water Can Help Control Calories.

3. Water Helps Energize Muscles.

4. Water Helps Keep Skin Looking Good.

5. Water Helps Your Kidneys.

6. Water Helps Maintain Normal Bowel Function.


Need some tips?

-If you’re feeling hungry and you’ve eaten recently, drink a cold glass of water, and wait a minute or two. You could just be dehydrated.

-Make it a morning ritual. Start your day by drinking one or two glasses of water. Start early, feel better, set the trend for the day.

-Drink through a straw and you’ll take bigger gulps and drink much more.

-Carry a small refillable water bottle at all times and drink while you wait…standing in line, sitting in traffic or even waiting for the elevator.




How to treat ankle pain: Episode 2

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Our Chiropractor Jeff Grykuliak continues to assess a client with ankle pain. If you’ve ever wonder what it is like to see one of our providers, here is a preview of what goes on during an initial assessment at HIP. If you are experiencing ankle or foot pain, book in with one of our Chiropractors or Physiotherapists now.

How Facial Expressions Shift Mood – a Psychological Study

Here is a short summary of an interesting study that shows how moving facial muscles in a particular way can lead to a shift in your mood.

Research studies have demonstrated that asking people to change their facial expressions leads to a shift in their moods. Participants were given specific instructions on which facial muscles to move and how. In this example, the instructions that were provided were characteristic of the movements of an angry expression, but importantly, they were NOT told to mimic any particular emotion. When asked how they were feeling, those participants were more likely to describe themselves as feeling angry than those given instructions characteristic of a different emotion. They also showed more physical signs of anger in regard to heart rate, skin moisture, and finger temperature. Retrieved from: “Doing CBT” by David F. Tolin

Fear Avoidance – a Psychological Study

Here is a summary of a fascinating study about fear avoidance. Avoiding fears only makes them seem more scary.

Research shows that avoiding a particular stimulus makes it seem scarier. In one study, participants were asked to avoid contamination for 1 week by engaging in behaviours like taking multiple showers a day, carrying hand sanitizer, avoiding touching money, etc. After a week of such avoidance behaviours, participants reported an increase in their fears of contamination and an increase in their belief in the dangers of contamination. In a similar study, after a week of health-related behaviours like heart rate monitoring and checking health websites for information, the participants reported an increase in health-related anxiety and hypochondriac beliefs. Retrieved from: “Doing CBT” by David F. Tolin

COVID-19 Client Support Videos

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During the difficult challenges we are all facing during the COVID-19 pandemic and the social distancing measures as a consequence, the team at HIP wanted to ensure we had some resources available for you our client. Click the links below to check out some of the resources we are putting together for our clients. Included are some relaxation strategies, a fun activity to try with your family, and some stretches and exercises to help manage during social distancing.

Our team also put together some exercises and stretches to help you stay active and limber whether you are working from home or not. You are sure to enjoy them. Through our telerehab system we can also provide video recordings of each of the exercises and create custom exercise and rehabilitation solution for you. Contact us for more details

We look forward to seeing you back in the office as soon we can, but in the mean time we hope you enjoy.

Each of the following links will take you to the appropriate blog post or file:

COVID-19 Massage Strategies to Relax

Active Progressive Relaxation During Social Distancing

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Maintaining Productivity during COVID-19

Fun family activity to combat boredom

Massage Stretches and Exercises to try during COVID-19

Massage Self Care Strategies during COVID-19

How to stay productive during the COVID-19 pandemic?

Maintaining Productivity During COVID-19

Are you wondering how to stay productive during the COVID-19 pandemic? Our psychologist Nicolas Allen discusses a unique take on the routine strategy to help you maintain productivity and motivation.

If you are struggling with stress or anxiety during the COVID-19 pandemic, our telecounselling services may be a perfect solution for you. Contact us for more information.

For more videos during COVID-19 checkout our Support for Clients blogpost

Controlling Boredom During COVID-19

Controlling boredom during COVID-19

If you are feeling bored or stuck during social distancing, here is a great idea for controlling boredom during COVID-19. Our psychologist Nicolas Allen provides a great social distancing compliant family activity that his family participated in and had a wonderful time doing it.

If you are struggling with stress or anxiety during the COVID-19 pandemic, our telecounselling services may be a perfect solution for you. Contact us for more information.

For more videos during COVID-19 checkout our Support for Clients blogpost

Massage Self-Care Strategies During COVID-19

Massage Self-care strategies

Here are some great Massage self-care strategies to use during COVID-19 from our Massage Therapist Michelle. If your hands and forearms are giving you some troubles, these are some great tips.

If you are struggling with chronic pain, injuries, or stress during this time our telerehab options may be a perfect solution for you. Contact us for more information.

For more videos during COVID-19 checkout our Support for Clients blogpost.