In the fourth installment of the “Mind Body Battle Ready” series, Canadian Forces Health Services Training Centre (CFHSTC) welcomed Dr. Scott Rollo to the unit’s theatre on 12 June 2025 for a powerful and evidence-packed seminar on the links between physical activity and mental health.
The session, both in-person and streamed online, was attended by military members, all drawn to the timely subject matter: how movement can be used as both prevention and treatment for a broad range of physical and psychological conditions.
“A healthy soldier is a ready soldier,” Dr. Rollo said, driving home the core message of his presentation. “To be tactically ready, you need to be holistically healthy.”
The Inactivity Epidemic
Dr. Rollo underscored a disturbing global trend: skyrocketing rates of mental health conditions such as anxiety and depression, exacerbated by increasingly sedentary lifestyles. Citing World Health Organization research, he explained that by 2030, physical inactivity will contribute to the onset of non-communicable diseases in over 500 million people worldwide.
Even more alarmingly, 43% of new cases of depression and anxiety will be directly attributable to physical inactivity.
“If there were a prescription that could prevent dozens of diseases and improve quality of life with little to no negative side effects, would you take it?” Dr. Rollo asked. “Because that prescription exists—it’s movement.”
The Science of Movement and Mood
Throughout the seminar, Dr. Rollo presented evidence demonstrating how physical activity boosts brain health. Exercise has been shown to release “feel-good” chemicals such as serotonin and endorphins, reduce cortisol (the stress hormone), improve sleep, sharpen memory, and increase overall cognitive performance.
He also stressed that mental health conditions don’t just affect one’s mind, but have physiological consequences as well. People with severe mental illness die up to 20 years earlier than the general population, often due to preventable physical diseases like cardiovascular issues and diabetes.
The solution? Integrate movement into every corner of life—not just structured gym workouts but incidental activity throughout the day.
10 Tips for Daily Movement
Dr. Rollo offered 10 practical, research-backed strategies for making movement a regular part of daily life:
- Move Every Day – Even 10–15 minutes can lift mood and reduce anxiety.
- Get Outside – Nature amplifies mental health benefits; even a 5-minute walk in green space can calm the brain.
- Build Activity Into Routines – Squats while brushing your teeth or taking the stairs all add up.
- Join Others – Group movement fosters enjoyment, accountability, and connection.
- Use Movement to Manage Stress – A brisk walk after a tough meeting can boost focus and productivity.
- Make It Enjoyable – Pick activities you like. “If it feels like a chore, you won’t keep doing it,” he emphasized.
- Schedule It Like a Priority – Treat movement as essential as any meeting or task.
- Track Progress – Use habit trackers, journals, or apps to stay motivated.
- Build Mind-Body Connection – Mindful movement like yoga or tai chi can reduce stress and increase self-awareness.
- Pair Movement with a Mental Goal – “Walk to feel calmer” or “move to focus better” strengthens intention and consistency.
Culture Shift in the CAF
Dr. Rollo acknowledged that while the CAF values physical readiness, there is still work to be done in embedding daily, accessible physical activity into training and work culture.
He noted a growing awareness within leadership about the costs of cutting non-operational wellness time and a shift toward re-integrating movement into daily schedules.
“We’re seeing the impact of years of pushing throughput over wellness,” he said. “Now, it’s time to be intentional and tactical with how we build health back in.”
The seminar closed with a call to action: be champions of movement in your own lives and units. Even small changes like walking meetings, more active commutes and stretching during breaks can transform health outcomes, workplace morale and effectiveness.
From new recruits to seasoned officers, Dr. Rollo’s message was clear: movement matters for mission readiness and the quality and longevity of our lives.
“Physical activity is more than fitness—it’s medicine,” he concluded. “And it’s one we can all afford to take.”
