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Physical Activity and Mental Health
Agenda
Introduction― Welcome― Housekeeping― Workshop Overview
Mental Health and Mental Illness: Defining Key Concepts
Mental Health Promotion Key ConceptsConnecting Mental Health and Physical ActivityExploring Community Resources Reflecting on our Current PracticeWrap Up
― Questions
Page 2
Physical Activity Resource Centre
• PARC is the Centre of Excellence for Physical Activity Promotion in Ontario
• PARC is managed by Ophea• PARC services support capacity-building, knowledge-sharing
and learning opportunities• PARC services include providing:
― Consultations & referrals― Trainings & workshops― Physical activity resources ― Annual Symposium― Resource database― Weekly Listserv
parc.ophea.net [email protected]
@parcontario
Ophea
• A provincial not-for-profit organization - established in 1921 and incorporated in 1990
• Dedicated to supporting Ontario schools and communities through quality program supports, partnerships, and advocacy
• Supportive of Health and Physical Education (H&PE) as a foundational component of healthy schools and communities
CAMH Resource Centre
• The CAMH Resource Centre is a program of the Health Promotion and Prevention (HP & P) Unit within the Provincial System Support Program at the Centre for Addiction and Mental Health
• Funded by the Health Promotion Division of MOHLTC
• We provide system support, capacity building, content expertise and access to information, research and guidance as it relates to mental health promotion, substance use and tobacco for health promotion and public health audiences in Ontario
Physical Activity and Mental Health
Mental Health and Mental Illness: Defining Key Concepts
Did you know?
1 in 5 Canadians will experience a mental illness in their lifetime. The remaining 4 Canadians will have a friend, family member or colleague
who will.(Health Canada, 2002)
70% of mental health problems and illnesses have their onset
during childhood or adolescence.
(Government of Canada, 2006)
The first symptoms and onset of major mental health disorders develop during
adolescence and early adulthood; however, individuals in this age group are the least likely to access mental
health services, with only one-third of those who need mental health
services in Canada actually receiving them.
(Statistics Canada, 2003)
Some individuals claim that the stigma
from their mental illness is worse than
the actual illness itself.
(Commonwealth of Australia, 2005)
• What is mental health?
• What is mental illness?
Defining the terms: Mental Health vs. Mental Illness
• MH and MI are frequently confused • Related, but distinct concepts
Mental Illness
Mental illnesses are disorders which cause a serious disturbance in thinking, emotions or behavior
What does mental illness look like?
• Depression• Bipolar disorder• Schizophrenia• Anxiety disorders • Personality disorders• Eating disorders
one in five
Stigma
Stigma refers to negative attitudes (prejudice)
and negative behaviour (discrimination).
Stigma includes:Having fixed ideas and judgmentsFearing and avoiding what we don’t
understand
From: Stigma: Understanding the impact of prejudice and discrimination on people with mental health
and substance use problems. CAMH, 2007.
“The Ontario Burden of Mental Illness and Addictions”
Mental Health
“Mental health is a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make contribution to his or her community.”
-World Health Organization
Mental health
> Absence ofmental illness
Two Continuum Model of Mental Health
Flourishing
Languishing
No symptoms
Serious Mental Illness
1 2
3 4
Source: Mental Health for Canadians: Striking a Balance. Health and Welfare Canada, 1988.
Three Most Significant Determinants of Mental Health
1. Social inclusion2. Freedom from discrimination & violence3. Access to economic resources
Keleher & Armstrong, 2006; Mental Health Promotion inOntario: A Call to Action, 2008
Physical Activity and Mental Health
Mental Health Promotion Key Concepts
Definition: Mental Health Promotion
• “…the process of enhancing the capacity of individuals and communities to take control over their lives and improve their mental health.”
• Mental health promotion uses
strategies that foster supportive environments and individual resilience, while showing respect for culture, equity, social justice, interconnections and personal dignity.”
Joubert, N., Taylor, L. & Williams, I. (1996). Mental Health Promotion: The Time Is Now. Ottawa: Mental Health Promotion Unit, Health Canada.
Goals of Mental Health Promotion
Mental health promotion (MHP) aims to:
• Enhance protective factors for positive mental health (resiliency)
• Reduce or eliminate risk factors contributing to poor mental health
• Influence some of the broader social determinants of health that contribute to poor mental health
Resiliency and Mental Health
Resilience “involves being able to recover from difficulties or change—to function as well as before and then move forward”
(Barankin & Khanlou, 2007)
Resiliency and Mental Health
People who are resilient can:
• Understand and can sympathize with how others are feeling
• Communicate well with others• Solve problems• Be driven to achieve goals• Be involved in meaningful activities• Be hopeful for the future• Develop good relationships
(Barankin & Khanlou, 2007)
Page 21
Risk and Protective FactorsRisk Factors Protective Factors
Individual level
• physical illness• parental mental illness
• academic failure
• adaptability, sense of security and feelings of mastery
• coping and problem solving ability
• feelings of optimism; resilience
Interpersonal & Community
level
• family distress, peer alienation• work stress, unemployment • lack of social support
• family harmony, positive parent-child interactions• achievement and recognition in school or work• community tolerance
Societal level• poverty
• violence and trauma• discrimination, social exclusion and social injustice
• social inclusion, civic engagement and participation• access to economic resources, services and supports
Addressing and Modifying Risk and Protective Factors
• Enhancing protective factors can:―Protect from negative effects of risk factors―Lead to reduction in duration and burden of
disease if done early• Resilience = individual characteristics +
family characteristics + the physical and social environment
• Every person is different• Risk and protective factors are cumulative
Page 23
Social Determinants of Health
Page 24
Social Determinants of Health
Public Health Agency of Canada lists some key determinants of health as follows:
• income and social status• social support networks• education and literacy• employment/working conditions• social environments• physical environments• personal health practices and coping skills• healthy child development• biology and genetic endowment• health services• gender• culture
Page 25
What do you do to promote your mental health?
Please use the poll option to indicate ways you promote your own mental health…
Physical Activity and Mental Health
Connecting Mental Health and Physical Activity
Benefits of Physical Activity
20 to 30 minutes a day of moderate-intensity activity can:• give you more energy • reduce stress and anxiety • improve concentration • help you to sleep better • help you to relax • reduce your risk of dementia • help you to meet people and make new friends • help you to move with fewer aches and pains • increase your bone strength • help you control body weight • reduce your risk for falls and injuries.
Page 28
“There is no health without mental health.”
Physical and Mental Health Connection
Benefits of Physical Activity on Mental Health
• Moderate-intensity exercise lasting at least 20 to 30 minutes produces an increase in the level of endorphins in the blood that leads to an enhanced feeling of mental wellbeing.
• Endorphins are the body's natural pain reliever • People who participate in continuous exercise
enjoy one of the most effective stress therapies available.
Page 30
Physical Activity as Mental Health Promotion: A look at the evidence
Decreasing Symptoms of Mental Illness
• In children and adolescents, one review shows that physical activity may improve symptoms of depression, anxiety and improve self esteem (Biddle & Assare, 2011)
• In adults 18 and over, exercise seems to improve depressive symptoms in people with a diagnosis of depression (Rimer et al, 2012)
• In older adults, one systematic review demonstrates improvements in mood through physical exercise programs for those with depression (Blake et al, 2009)
Promoting Mental Health
• Physical activity, sport and exercise is positively associated with mood, emotion and psychological wellbeing (Biddle, 2000; Fox, 2000; Macauley and Rudolph, 1995).
• Physical activity can also produce changes in well-being through improved physical self-perception (Fox 2000)
• In older adults, one systematic review found that exercise and physical activity programs enhanced the well-being of older adults (Windle et al 2008).
Impacting the Determinants of Mental Health
Recall that one determinant of mental health
is social
inclusion
Exploring CommunityResources
Physical Activity and Mental Health
Purpose: Guidelines define best practices for MHP initiatives
• CAMH; Dalla Lana School of Public Heath (U of T); Toronto Public Health
• Segmented populations by life stage & context
• Infuse MHP into existing / new initiatives (including physical activity programs)
Each guide includes:• Best practice
guidelines & supporting theory
• Resources to plan/implement MHP initiatives
• Exemplary programs• References
Best Practice Guidelines for Mental Health
Promotion Programs
Best Practice Guidelines for Mental Health Promotion
Programs: Children &Youth• Address risk & protective factors,
including determinants of health• Intervene in multiple settings; use
multiple interventions; involve multiple stakeholders
• Focus on skill building, empowerment, resilience
• Establish caring relationships• Provide comprehensive support
systems• Address policy & advocacy
opportunities• Demonstrate sustainability• Ensure initiative is culturally
appropriate, equitable & holistic
Older people 55+ years; spans 3-4 decades
Several changes that affect majority of older persons:
• retirement • changes in income levels • physical changes• changes in social support
networks • Eleven (11) best practice
guidelines• First guideline:
• Identify & address a specific population for your program/initiative
Best Practice Guidelines for Mental Health Promotion: Older Adults 55+
CSEP’s Physical Activity Guidelines – Early Years www.csep.org
CSEP’s Physical Activity Guidelines - Children
CSEP’s Physical Activity Guidelines -Youth
CSEP’s Physical Activity Guidelines – Adults
CSEP’s Physical Activity Guidelines – Older Adults
CSEP’s Sedentary Behaviour Guidelines – Early Years, Children & Youth
YouThrive youthrive.ca• Bilingual web-based resource for
leaders in communities and schools across Ontario who work with youth ages 12 to 19.
• Uses a health promotion approach to support positive mental health and prevent risk-taking behaviour among young people.
• YouThrive provides practical information to:
• Strengthen protective factors and resiliency among youth.
• Build young people’s health literacy – with a focus on positive mental health and well-being, and avoiding tobacco use, and substance misuse.
• Address the health inequities that exist among groups of youth in Ontario.
• Foster youth engagement.
Developed by: Centre for Addiction and Mental Health, Canadian Mental Health Association, Ontario, Ontario Lung Association and Ophea.
Connect[ED] www.reallifeonline.ca
• A free web-based resource developed by Ophea
• Teaches students in Grade 4, 5 and 6 how to be safer in an ever-changing world of technology
• Focuses on the development of the fundamental problem solving and decision making skills enabling students to make informed decisions online
• Content focuses on netiquette, online privacy and security and online relationships, including cyberbullying
• Includes grade specific video episodes with directly linked lesson plans and includes supports for both educators and parents
Evidence-based health promotion: physical activity and mental healthhttp://cbpp-pcpe.phac-aspc.gc.ca/
Youth Fit for Life
• 12-week after-school physical activity program for children aged 5-12 yrs who are in some form of after-school care.
• Group meets three times per week for 45-minute sessions that include resistance training & cardio in the form of noncompetitive activities and cooperative games.
• Once a week, there is training around interactive, behavioral life skills (such as goal-setting, recruiting social support, and positive self-talk) presented in a conversational group format.
http://66.240.150.14/intervention_pdf/en/389.pdf
Senior Health and Physical Exercise (SHAPE) Project
• Part of research trial to determine impact of physical activity on quality of life of adults 65 and older.
• Program involved leader-led walking, three time/week for 6months and involved 582 older adults.
http://66.240.150.14/intervention/657/view-eng.html
Conclusion: Why Mental Health Promotion and Physical Activity is a good “fit”• Research shows that there is a connection
between the physical activity and positive mental health and some evidence supporting the role of PA in decreasing symptoms of MI
• Evidence also shows that physical activity has a role in promoting mental health
• The body of literature on the role of physical activity on promoting mental health is still emerging, however examples exist of evidence-based programs with this focus
Physical Activity and Mental Health
Reflecting on our Current Practice
Head, Heart, and “Sole” Self Promise
• An Idea I had…
• A feeling I experienced …
• A step I will take…
