What’s the first thing that comes to mind when you think about promoting mental health? You may think about therapy, processing emotions, self-care, or healthy support systems. If you’re like me, you think about practical tools and strategies as well like breathwork, and meditation. But one thing we tend to forget is that mental health exists in the body as much as the mind. The effects of physical health on mental health have been extensively researched and it turns out it has a significant positive impact. Let’s take a closer look at two easily accessible components of physical health with proven benefits on mental health: Walking, and sleep.

Benefits of a Good Stroll

Walking is one of the simplest and most inexpensive forms of physical activity to incorporate into your lifestyle and the benefits have been well-documented. Positive impacts on mood, energy, increased calm and focus, decreases in both depression and anxiety, promotion of self- control and emotion regulation- walking packs a punch! A quick jaunt around the neighbourhood also provides space for mindfulness and reflection, or a great opportunity to spend a few minutes with loved ones. So instead of looking to your phone for that dopamine hit, try a stroll instead (oh yes, walking provides that too!). If you want to gain even more benefits from your walk, try swapping your usual urban environment for something a little greener. Research shows that those who walk in nature may amplify improvements in mood and optimism while reducing negative thought spirals. As we move through the warmer summer and early fall months, this is a great time to make walking a part of your regular routine and build healthy habits to carry you through the winter months.

Getting Quality Sleep

Is it just me, or is a quick walk in the beautiful sunshine a much easier sell than catching up on sleep? Life is busy so those quiet, regenerative hours are often the first to get sacrificed. While we know we feel less sluggish when we sleep well, is it really that important to mental health? Well, yes! Poor sleep can impair emotional responses, increase stress, and create higher risk for mental disorders. Now, before you go beating yourself up about those bags under your eyes, I get it; sleep can be elusive for so many reasons! Whether it’s FOMO over what’s going on while you’re tucking in early, or that earlier nap you took on the couch that’s keeping you awake, here are some tips to creating a routine that promotes healthy sleep:

Create a sleep schedule: Go to bed and wake up at the same time every day to promote your body’s natural sleep-wake cycle. Yes, that includes weekends!
Create a relaxing pre-sleep ritual: Turn your bedtime routine into some “me time”. Calming activities such as reading, gentle stretching, or deep breathing can signal your body that it’s time to wind down.
Create the right environment: Experts agree, your sleeping space should be dark and cool.
Create a screen-free space: This one can be a challenge but as much as you can, limit exposure to blue light-emitting screens for about an hour before bedtime.

As a final thought on walking and sleep, remember to set your expectations. Start small to promote success and give yourself the best chance of continuing with consistency. No, you don’t have to start out walking 2 hours a day, every day! A few minutes for a few times a week can go a long way to providing mental health benefits. Similarly, don’t try to go to sleep 3 hours earlier than your usual! Start with just 15 minutes and increase slowly over time to give your body a chance to get used to the new timeline. Just like most aspects of mental health, incremental changes can lead to big improvements over time.

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