Kindness

Day 18: 170 push-ups

Today’s target is 170 push-ups because doing at least one act of kindness every day for 7 days in a row may boost our happiness, according to a recent study. 

Being kind to others, showing kindness to ourselves, and noticing the kindness around us can all enhance our overall happiness. The more acts of kindness we engage in, the greater our happiness will grow. Acts of kindness can strengthen friendships and foster a sense of belonging, helping us feel more connected and less isolated. 

Research even indicates that kindness can lower stress hormones, offering biological benefits alongside emotional ones. Remember, kindness isn’t just for others—it’s essential to be kind to ourselves too!  

After conquering this three-week physical challenge, it’s time to flex some self-kindness! Treating yourself with compassion can boost your self-esteem and sense of identity. Why not celebrate your hard work with a guilt-free favourite snack or indulge in a well-deserved “rest and digest” session on the couch? You’ve earned every bit of that cozy nap! 

Ready to spread some joy? Check out these cheerful ways to sprinkle kindness into your day:   
 

• Perform a random act of kindness for a friend or stranger today. 

•  Treat yourself to something you enjoy, whether it’s a favourite snack or some relaxation time. 

• Volunteer your time: Helping others in your community not only makes a difference but also fosters connections and encourages a culture of kindness. 

Mental illness

Day 17: 183 push-ups

Today’s target is 183 push-ups, for the 18.3% of Canadians who live with a mental or substance use disorder. 

Research has found that nearly one in five Canadians aged 15 and over are experiencing a mental illness or substance use disorder. 

This emphasizes the importance of understanding and addressing mental health challenges in our communities. It's important to foster an inclusive environment for those affected. Mental illness and substance abuse disorders can manifest in various forms, impacting everyday life and wellbeing, yet stigma often prevents open conversations and seeking help. 

Recognizing the prevalence of these conditions is crucial for reducing stigma and promoting empathy. By normalizing discussions around mental health, we can empower ourselves to seek support when we need it and encourage those around us to do the same. 

Here are some tips for supporting mental health and wellbeing, both for ourselves and people in our lives: 

• Educate yourself and others: Understanding mental health conditions can help reduce stigma. Sharing the Mental Health Facts you receive as part of The Push-Up Challenge across your socials, and with friends and family to foster a supportive environment. 

• Know that you're not alone: Check out our real life stories of people with lived experience of mental illness, and what supported them on their recovery journeys. 

• Promote healthy coping mechanisms: Healthy habits like exercise, mindfulness, or creative activities are great outlets for stress and emotions. These practices can provide a positive way to manage mental health. 

And remember, seeking professional help is a powerful step toward mental well-being. Click here to find mental health support resources in your community.  

2SLGBTQ+ Mental health

Day 16: 130 push-ups

Today’s target is 130 push-ups, representing the 1.3 million Canadians aged 15 years and older who identify as 2SLGBTQ+. 

Being able to freely express your gender identity and sexual orientation is important for mental health. Yet, studies show that those who are 2SLGBTQ+ identified are at a higher risk of experiencing discrimination, social isolation, and mental health struggles, including anxiety and depression, due to stigma and exclusion. This makes the need for supportive, inclusive spaces even more critical. 

However, research also highlights the incredible strength and resilience within the 2SLGBTQ+ community. Fostering a sense of belonging and encouraging open conversations around mental health can make a significant difference in the well-being of 2SLGBTQ+ individuals. Whether it’s through supportive friendships, therapy, or finding communities that understand and celebrate differences, embracing identity and seeking support are crucial steps toward improved mental health. 

Find more info at: 

• Egale Canada

• You Can Play

• LGBT YouthLine

• Trans Lifeline

Children and Youth

Day 15: 160 push-ups

Today’s target is 160 push-ups, for the ~1.6 million children and youth in Canada living with a diagnosed mental health disorder. 

An estimated 1.6 million children and young people in Canada experience conditions such as anxiety, depression, ADHD, or other mood and behavioural disorders, highlighting the growing need for early intervention and supportive environments that promote emotional well-being from a young age.  

Mental health challenges in childhood and adolescence can significantly affect social, academic, and emotional development, which is why it’s crucial to address these issues early on. 

The good news is that with the right support, children and youth can build resilience and coping skills. This could include therapy, counselling, social and emotional learning programs, and support from family, friends, and schools. By fostering open conversations about mental health and breaking down stigma, we can help children to look after their mental wellbeing, and feel empowered to ask for help when they need it. 

Easy ways to help young minds stay happy and healthy: 

• Be an active listener—create safe spaces for children to express their feelings.  

• Encourage positive coping strategies like mindfulness, physical activity, or creative outlets 

• Teach kids emotional intelligence by helping them name and navigate their feelings 

Need some more tips on how to support a young person? Check out CMHA’s By Their Side resource - a step-by-step guide for adults helping youth with their mental health.  

Optimism

Day 14: 77 push-ups

Today’s target is 77 push-ups – research has shown that people with high levels of optimism are 77% less likely to develop depressive symptoms.  

Start the final week feeling strong, fit and optimistic!  

Optimism isn’t just a feel-good attitude - it can be a powerful tool for mental resilience and overall wellbeing. One study suggests that individuals with an optimistic outlook are 77% less likely to experience depressive symptoms compared to those with lower levels of optimism. This mindset helps people navigate challenges more effectively, finding opportunities even in difficult situations. The good news? Optimism is a skill that can be nurtured. 

Incorporating positive thinking into your day-to-day life — like focusing on what’s going right instead of what’s wrong — can not only uplift your mood but also help you bounce back from setbacks. Having hope for the future motivates problem-solving and fosters perseverance, contributing to long-term mental health and resilience. 

Here are a few simple ways to bring more optimistic thinking into your daily life:  

• Start a gratitude journal to list three things you're thankful for each day.
• Surround yourself with people who inspire optimism. 
• Engage in activities that give you a sense of purpose and achievement.

 We’re cheering you on to finish the final week with a bright and optimistic spirit- you’re almost there! 

Day 13: Rest day

Physical activity & depression

Day 12: 170 push-ups

Today’s target is 170 push-ups, for the fact that being more active reduces the likelihood of depression by about 17%. 

People who are more physically active have a lower chance of developing depression, compared to those who are less active. In fact, research has found that being more active reduces the likelihood of depression by about 17%.   

This statistic underscores the significant connection between physical activity and mental health. Engaging in regular exercise releases endorphins, often dubbed "feel-good hormones," which can enhance mood and alleviate feelings of anxiety and depression. 

The relevance of this fact is particularly vital in today’s fast-paced world, where mental health challenges are on the rise. By integrating physical activity into your daily routine, you not only boost your physical health but also create a buffer against mental health issues. 

 Practical tips: 

• Set small goals: Start with achievable targets, like a daily 10-minute walk, and gradually increase the duration. 

• Find an activity you enjoy: Choose exercises that make you smile, whether it's dancing, hiking, or playing a sport. 

• Make it social: Invite friends or family to join you for workouts or outdoor activities to add a fun, social element. 

Loneliness

Day 11: 130 push-ups

Today’s target is 130 push-ups, for the 1 in 3 Canadians who experience severe loneliness. 

Loneliness is a pressing issue in Canada, with research finding that approximately 1 in 3 Canadians are experiencing severe loneliness. Loneliness can affect anyone, regardless of age or background, and can lead to increased anxiety, depression, and even physical health issues.  

Addressing loneliness is vital for our collective wellbeing. Together, we can promote healthy relationships and remind ourselves that seeking connection is a powerful step towards healing. 

If you're part of the one in three Canadians feeling lonely, or suspect that someone in your life is experiencing loneliness, here's what you can do: 

• Reach out regularly: If you’re feeling lonely, take the initiative to contact friends or family. A simple text or call can rekindle connections. 

• Participate in community events: Get involved in local activities or volunteer opportunities. Meeting new people in shared interests can significantly reduce feelings of isolation. 

• Extend an invite: For those supporting someone who may be lonely, extend an invitation to social gatherings or group activities, helping to create opportunities for connection and friendship. 

Young women and anxiety

Day 10: 119 push-ups

Today’s target is 119 push-ups, for the 11.9% of Canadian women aged 15-24 experiencing Generalized Anxiety Disorder. 
Over the past decade, mental health concerns such as anxiety have surged among young Canadian women. The rate of Generalized Anxiety Disorder tripled, from 3.8% in 2012 to 11.9% in 2022, underscoring the growing mental health challenges this group faces. 

Anxiety can manifest in various ways, affecting daily life, academic performance, and relationships. 

Recognizing the rising prevalence of anxiety in young women is crucial for fostering understanding and support. It’s essential to acknowledge that anxiety can disrupt daily life, academic pursuits, and relationships, but there are effective strategies to manage these feelings. 

For those experiencing anxiety, know that you’re not alone. If you're supporting someone with anxiety, your encouragement can make a tremendous difference. By promoting open discussions about mental health, we can create a supportive environment where young women feel empowered to seek help and share their experiences. 

Scroll on for some pointers for dealing with anxiety: 

• Stay Active: Studies show that physical activity can significantly alleviate anxiety. Find an exercise you enjoy, whether it’s a brisk walk, dance, or yoga (did we mention push-ups count?), and make it a regular part of your week. 

• Practice self-care: Self-care activities, such as yoga, meditation, or nature walks can reduce anxiety and promote overall wellbeing. Check out CMHA’s page on self-care for more practical tips. 

• Get professional support: If you or someone you know is struggling, seeking help from a mental health professional can make all the difference. CMHA’s ‘How to get mental health help’ resource is a great place to start. 

Men’s suicide

Day 9: 75 push-ups

Today’s target is 75 push-ups, for the 75% of lives lost to suicide in Canada that are male.   

This statistic highlights the urgent need for mental health resources and support tailored to men’s experiences. Traditional notions of masculinity often discourage men from expressing vulnerability or seeking help, leading to a disconnect between emotional needs and available support.  

Together, let's raise awareness of men’s mental health and inspire action to break down barriers that prevent men from having important mental health discussions. Remember, seeking help is a sign of strength, not weakness. 

Here’s what men (or those supporting a man in their lives) can do: 

• Start conversations: Connect with friends or family regularly. Sharing thoughts can lighten emotional burdens and foster deeper connections. Supporting a man in your life? Create a safe space for discussions about feelings and ask open-ended questions. 

• Buddy Up: Check out CMHA’s Buddy Up resource, which includes tips on spotting the signs that a buddy may be struggling with his mental health, conversation starters, and how to help.  

• Join a group activity: Whether it’s a sports team, hobby club, Men’s Shed, or support group, building connections with peers can combat feelings of isolation and foster a sense of belonging. 

Indigenous Canadians

Day 8: 94 push-ups

Today’s target is 94 push ups, for the 94 Calls to Action of the Truth and Reconciliation Commission of Canada.  

The 94 Calls to Action are actionable policy recommendations designed to aid the healing process in two ways: acknowledging the full history of the residential schools system, and creating systems to prevent these abuses from happening again in the future. 

By acknowledging the traumas of colonialism, we foster a pathway to healing, not only for Indigenous communities but for all Canadians. This process is deeply relevant to mental health, as it emphasizes the importance of recognition and reconciliation in overcoming trauma and building a healthier society. 

The significance of these Calls to Action lies in their potential to create systemic change that prevents future injustices. Engaging with these recommendations can help us contribute to a collective healing process. 

To incorporate this understanding into your daily life, consider these practical tips: 

• Educate yourself: Take time to learn about Indigenous history and the impacts of residential schools. 

• Support Indigenous voices: Follow Indigenous activists and organizations on social media to stay informed and amplify their messages. 

• Engage in community activities: Participate in local events or discussions focused on reconciliation and understanding. 

By taking these steps, you can play a role in fostering a more inclusive and understanding society, enhancing both personal and collective wellbeing. 

Get Active this Family Day

Day 7: 150 push-ups

Get your loved ones together and get ready for 150 push-ups, representing the 150 minutes of physical activity recommended each week for good health. 

It’s Family Day! The perfect time to highlight how physical activity and spending time with loved ones can work together to boost your mental health.  

When you exercise, your body releases endorphins, which reduce stress and boost mood. Exercising with family or friends amplifies these benefits, improving physical health and strengthening social bonds, essential for mental wellbeing. These connections provide emotional support and reduce feelings of loneliness. 

Whether it’s a family walk, a group bike ride, or a fun game of soccer, engaging in physical activities together can help everyone meet fitness goals and elevate mood. Incorporating this time into your routine fosters a healthier, more connected lifestyle. 

Get your loved ones moving with these family-friendly activities: 

• Plan Active Family Outings: Organize weekly walks, bike rides, or hikes.
• Explore New Activities: Try yoga, dance classes, or team sports together.
• Set Family Fitness Goals: Encourage one another to achieve personal bests. 

By integrating physical activity into your family’s routine, you promote health while creating lasting memories and a supportive environment for everyone’s well-being. 

Suicide Prevention

Day 5: 150 push-ups

Today’s push up target is 150 push-ups— the average length of a life-saving call to Canada’s 988 crisis and suicide prevention line is 15 minutes. 

The 988 crisis line is more than just a phone number—it’s a lifeline for people in distress. On average, a call lasts 15 minutes, offering vital support, guidance, and hope to individuals experiencing a mental health crisis. With the help of around 450 dedicated CMHA staff and volunteers, this service helps protect over 135,000 Canadians each year. However, a call to 988 is just the first step. The Canadian Mental Health Association also works to prevent suicide and mental health crises in the first place through work in mental health literacy, social and emotional learning, suicide prevention and life skills training, peer support, recovery supports, and more. 

Here are a few simple ways you can support suicide prevention and mental health in your community:  

• Save 988 in your phone or share it with someone who might need it. 

• Get trained in mental health first aid or suicide prevention. 

• Reach out regularly to friends or family who may be struggling. 

Mindfulness

Day 4: 100 push-ups

Today’s target is 100 push-ups, to represent the 10 minutes a day it takes for mindfulness to have a positive impact on mental wellbeing.   

A recent study found participants who used a daily meditation app for 10-minutes a day for 30 days reduced anxiety and improved well-being (1).   

Just like those push-ups build physical strength, mindfulness practices fortify our mental resilience. Research shows that dedicating just 10 minutes daily to mindfulness can lead to improved focus, reduced stress, and a greater sense of calm. In our fast-paced lives, carving out this small chunk of time can seem daunting, but the payoff can be monumental. 

The significance of this fact lies in the transformative power of mindfulness. It allows us to pause, breathe, and reconnect with ourselves amidst the chaos. Adopting simple, effective practices like mindfulness can serve as a vital tool for self-care. 

To incorporate mindfulness into your daily routine, try these practical tips: 

• Morning mindfulness: Start your day with 10 minutes of deep breathing or meditation. 

• Mindful breaks: Take short breaks throughout the day to stretch and focus on your breath. 

• Mindful eating: During your next meal, savor each bite, appreciating the flavours and textures. 

Embrace these habits to help your mental wellbeing flourish.

REM Sleep

Day 3: 120 push-ups

Today’s target is 120 push-ups, for the 120 minutes that adults need to spend in REM sleep each night.  

REM sleep is one of the natural sleep cycles our brain moves through while we’re sleeping. During our REM sleep cycle, our brain processes our emotions from the day. This is thanks to the specific part of our brain (the amygdala) being activated in REM sleep. Memory consolidation also takes place during REM sleep.  

To get 1.5-2 hours of REM sleep a night, adults need to 7-9 hours of sleep a night. Children and adolescents need more. Getting sufficient sleep has been linked to having more control over your mood, improved brain function and better memory retention (1). 

Here are three tips to help you catch those elusive Z’s: 

• Establish a consistent sleep schedule: Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed. 

• Create a relaxing bedtime ritual: Spend the hour before bed winding down. Reading, gentle stretching, or taking a warm bath can signal to your body that it’s time to relax. 

• Limit screen time before bed: Reduce exposure to screens at least an hour before sleep. The blue light emitted by devices can interfere with melatonin production, making it harder to fall asleep. 

Incorporating these tips into your routine can lead to more restful nights and brighter days! 

Access to services

Day 2: 80 push-ups

Today’s target is 80 push-ups, spotlighting the fact that almost 8% of Canadians aren’t getting the mental health care they need.   

Access to mental health services is a crucial issue in Canada, with nearly 8% of us not receiving the care that's needed. This number emphasizes the barriers many people face in seeking support, whether due to stigma, lack of resources, or limited availability of services.  

If you’re among those struggling to find the right support, it’s important to remember that you deserve care and assistance. For friends and family, your encouragement and understanding can help those in need feel empowered to seek help. 

Here are some tips: 

• Explore resources: Many organizations offer free or low-cost resources that can provide immediate support. Not sure where to start? Check out the ‘How to get mental health help’ page on CMHA’s website. 

• Advocate for yourself: When seeking help, don’t hesitate to voice your needs. If one service isn’t a good fit, explore different options until you find the right support. 

• Try a support group: Many communities offer support groups where people can share experiences and coping strategies. Connecting with others facing similar mental health challenges can be incredibly validating. 

• Take action to help more people access care: Learn more about how you can help in CMHA’s fight for mental health as a human right at cmha.ca/somh  

Nature

Day 1: 92 push-ups

Today’s target is 92 push-ups, for the 92% of people who recognize that spending time outdoors is good for their mental health.  

Research has shown that contact with nature is associated with increased happiness, wellbeing, mood, positive social interactions and a sense of meaning and purpose. It’s also linked with decreased mental distress.  

Researchers in the UK have found that people who had spent at least two recreational hours in nature during the previous week reported significantly greater health and well-being. This was regardless of whether their nature ‘dose’ was in one 120-minute session or spread over the course of the week. 

Some practical tips for you to consider: 

• Create a nature routine: Set aside specific days or times each week dedicated to being outdoors. Whether it’s a weekend hike, a stroll in the park, or simply enjoying your garden, consistency is key. 

• Practise mindfulness outdoors: When you’re in nature, take a moment to enjoy your surroundings. To get the full experience, avoid using devices and tune in to nature rather than your favourite playlist.  

• Combine activities: Incorporate physical activities you enjoy, like walking, jogging, or cycling, into your outdoor time. This not only boosts your mood through exercise but also allows you to soak in the natural beauty around you. If you’re based in Ontario, join one of CMHA’s Mood Walks groups to enjoy some time walking in nature while socializing.