Physical activity: a powerful ally for morale
This is where Dr. Nicholas Fabiano, a psychiatrist and researcher at the University of Ottawa, comes in. In an editorial published in the British Journal of Sports Medicine, he argues for an approach that is still too little used: structured physical exercise.
His message is clear: regular exercise shouldn’t be a simple recommendation slipped in at the end of a consultation, but a genuine component of the care pathway. According to him, ignoring the potential of physical activity would mean missing out on a major lever for improving symptoms related to depression.
Note that this isn’t just a casual Sunday stroll. The specialist describes personalized programs built according to the FITT principle: frequency, intensity, duration, and type of activity. In other words, a structured and progressive framework, adapted to each individual’s lifestyle and abilities, to prevent discouragement or injury.
Why does it work? Because exercise works on several levels: it promotes the release of endorphins, improves sleep quality, boosts self-esteem, and establishes a structured routine. A virtuous circle, like well-mixed pancake batter: the more you stick to it, the more satisfying the result.
How can you incorporate sport when you already lack energy?
The first objection is often: “I’m already exhausted, how can I find the strength to do sports?” And that’s understandable. The idea isn’t to transform into a marathon runner overnight, but to adopt a gradual approach.
Starting small is key. Ten to fifteen minutes of gentle activity, three times a week, is a realistic starting point. Brisk walking, stationary cycling, swimming, dancing at home: the important thing is to choose an activity that provides at least some enjoyment to encourage consistency.
Then, having a support network can make all the difference. Joining a group class, hiring a certified personal trainer, or using an app or fitness tracker to monitor progress can boost motivation. Some healthcare professionals even advocate for these programs to be better integrated into treatment plans, with tailored support.
Finally, set realistic and progressive goals. Recording your sessions in a diary, celebrating every small victory, and accepting “off” days without guilt all contribute to creating a positive dynamic. Consistency is always more important than intensity.
