It91裸聊视频檚 that time of year when gloomy weather and New Year91裸聊视频檚 resolutions gone by the wayside leave many of us not feeling our best. Even if we know that exercise will help us feel better, getting up and moving can feel like too much of a challenge, especially for those suffering from anxiety or depression.

Some exercise scientists and psychologists say many of the messages we get about fitness don91裸聊视频檛 help.

91裸聊视频淭here91裸聊视频檚 really strong evidence that exercise can be beneficial to help reduce depression and anxiety symptoms,91裸聊视频� said Jennifer Heisz, Canada Research Chair in Brain Health and Aging in the department of kinesiology at McMaster University.

91裸聊视频�(But) I think it91裸聊视频檚 very off-putting when you look at the exercise guidelines for physical health and you think that you need to achieve those for mental health.91裸聊视频�

The World Health Organization recommends that adults between 18 and 64 should do at least 150 minutes of moderate-intensity aerobic physical activity per week, plus muscle-strengthening activities at least twice a week.

ParticipACTION, an organization promoting physical activity, said it takes much less than that to gain mental-health benefits, but many people don91裸聊视频檛 know that. It commissioned an online survey of 1,526 adult Canadians conducted by Leger, which found that 36 per cent of respondents thought they needed to exercise for more than half an hour to 91裸聊视频渇eel the mental boost.91裸聊视频�

Not true, said Leigh Vanderloo, an exercise scientist with ParticipACTION.

Taking 10 to 15 minutes a day to move your body 91裸聊视频渋s going to have some pretty promising effects from a mental-health impact,91裸聊视频� Vanderloo said.

91裸聊视频淭here91裸聊视频檚 no such thing as bad movement,91裸聊视频� she said. 91裸聊视频淭hink of all the opportunities you have in your day already that you could be moving more.91裸聊视频�

That could mean taking a quick walk around the office between meetings, parking a bit further away when you91裸聊视频檙e picking up the kids from school, running upstairs, raking leaves, housecleaning, gardening or dancing, Vanderloo said.

91裸聊视频淓very step counts,91裸聊视频� said Heisz.

For people with clinical depression or anxiety, 91裸聊视频渆xercise can be a great add-on therapy to take in addition to medication,91裸聊视频� she said. But those conditions can also make it hard to get off the couch.

91裸聊视频淭rying to get motivated to exercise is really difficult, especially if you think it91裸聊视频檚 this big one-hour or tough workout that you have to do to get the benefits, when in fact it91裸聊视频檚 not,91裸聊视频� Heisz said.

Dr. Zarina Giannone, a Vancouver psychologist specializing in sports, performance and exercise, agrees that one of the barriers is having the energy and 91裸聊视频渋nner resources91裸聊视频� needed to get active.

91裸聊视频淲ith folks like that, it91裸聊视频檚 just so important to really, first of all, start very small and very slow,91裸聊视频� she said.

91裸聊视频淚91裸聊视频檝e encouraged people to just do really small things 91裸聊视频� things that already (are) built into the world, like going for walks, doing some of that exercise within the home, using body weight, like things like that,91裸聊视频� she said.

If people want to try going to the gym but are feeling overwhelmed, Giannone suggests they start with 15 minutes twice a week 91裸聊视频� and they may just spend that time walking around and becoming familiar with the space.

91裸聊视频淎nd then the next week, it91裸聊视频檚 maybe building on that. But it91裸聊视频檚 gradual, it91裸聊视频檚 slow,91裸聊视频� she said.

It91裸聊视频檚 also important for people to be 91裸聊视频渇lexible91裸聊视频� if they91裸聊视频檙e making fitness goals, said Pier-脡ric Chamberland, chair of the sport and exercise section of the Canadian Psychological Association.

Otherwise, they can fall into the trap of 91裸聊视频渁ll or nothing,91裸聊视频� he said.

If you were planning to do a 45-minute workout but find yourself short on time, don91裸聊视频檛 just dismiss exercise that day, Chamberland recommended.

Instead, take the 15 minutes you do have and do something else like walking, he said.

The COVID-19 pandemic has changed the way many think about exercise, said Heisz.

91裸聊视频淭here was a shift in why people wanted to work out,91裸聊视频� she said. 91裸聊视频淪o instead of working out for their physical health 91裸聊视频� like to be stronger or fitter 91裸聊视频� they wanted to work out for their mental health.91裸聊视频�

That91裸聊视频檚 a healthy change from the focus on weight loss so many people have, Vanderloo said.

91裸聊视频淚91裸聊视频檇 like to see more of a shift towards, you know, 91裸聊视频業 get active for my mental health, for stress management,91裸聊视频�91裸聊视频� she said.

91裸聊视频淭hese are all benefits that come with getting active that have nothing to do with weight.91裸聊视频�

91裸聊视频擭icole Ireland, The Canadian Press