Rising costs, long commutes and busy schedules leave many Canadians feeling stressed. While there is no single cure, regular physical activity is one of the most consistently supported ways to manage everyday stress. Here is what research tells us and how to use it.
Large reviews of research link regular physical activity with lower levels of perceived stress and reduced symptoms of anxiety and depression. Benefits appear across many types of activity, from brisk walking and cycling to yoga and strength training. Even a single session can improve mood for several hours.
The Canadian 24-Hour Movement Guidelines for adults recommend at least 150 minutes per week of moderate to vigorous physical activity and muscle-strengthening activities at least twice a week. You do not need to do it all at once: short 10-minute bouts add up.
| Activity | Why it helps |
|---|---|
| Walking outdoors | Easy to start; time in nature has added calming effects |
| Yoga and tai chi | Combine movement with breathing and focus |
| Running and cycling | Rhythmic aerobic activity improves mood |
| Strength training | Builds confidence and supports sleep |
| Team sports | Adds social connection |
Exercise is helpful, but it is not a replacement for care. If stress, anxiety or low mood interferes with daily life, talk to your doctor. In Ontario you can also call Health811 for advice, and anyone in Canada experiencing a crisis can call or text 9-8-8 for the Suicide Crisis Helpline.
Related: how physical activity improves brain function.
This article is for general information and is not medical advice.
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