When work, family and worries fill your day, another wellness goal can feel like another demand. Brother, you can start small. Choose movement that fits your body and your life.

What the research tells us

A 2022 review of 15 prospective studies found that adults reporting more physical activity had a lower risk of developing depression, with associations apparent even below recommended activity levels [1]. These were observational studies: they cannot prove that movement caused the difference.

A 2024 review of 218 randomised trials involving people meeting clinical cut-offs for depression found that activities including walking or jogging, yoga and strength training reduced depressive symptoms compared with active controls such as usual care [2]. However, confidence in the evidence was low for walking or jogging and very low for other exercise types because of study limitations.

These reviews were not specific to Canadian men. They support considering movement as part of mental health care, without promising that a particular routine will work for you.

Try a manageable beginning

• Choose one small action. Try five to ten minutes of walking, wheeling, gentle movement or another activity suited to your abilities. This is a starting suggestion, not a proven treatment dose.
• Give it a place in your day. After lunch or before your evening shower may be easier to remember than “sometime later.”
• Make room for real conditions. During a cold Canadian week, an indoor route or movement at home can be your backup.
• Notice without judging. Ask yourself how you feel before and afterward. An unchanged mood does not mean you failed.

If your job is already physically demanding, consider whether rest and recovery need more attention. Personal growth includes responding to what you actually need.

If low mood is persistent or affecting daily life, speak with a family doctor, nurse practitioner or qualified mental health professional. Movement can sit alongside professional care; you do not need to earn support by exercising first.

This week, choose one manageable opportunity to move. Let it be an act of care.

Research sources

1. Pearce et al. (2022). Physical activity and risk of depression. JAMA Psychiatry. Systematic review and meta-analysis.
2. Noetel et al. (2024). Exercise for depression. BMJ. Systematic review and network meta-analysis.