Stress is an unavoidable part of modern life. Whether it's pressure at work, personal difficulties or simply the demands of the day, stress can have a considerable effect on our health and wellbeing. Plenty of people look for effective ways to reduce it, and one of the most frequently recommended is exercise. But does it genuinely help? In this article we examine the question from several angles and back up the answers with published research.
What is stress?
Stress is the body's response to challenging or threatening situations. When we experience it, our bodies produce hormones such as adrenaline and cortisol, which help us react quickly. That response is useful in an emergency, but chronic stress can lead to health problems including heart disease, depression and a weakened immune system.
The physiological benefits of exercise
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Endorphins and neurotransmitters
One of the best-known effects of exercise is the production of endorphins, often called the "happiness hormones". These neurotransmitters are released during and after exercise and can produce a sense of euphoria and wellbeing. Research has shown that regular exercise raises endorphin levels in the body, which can help reduce stress and improve mood.
- A study published in the Journal of Sport and Exercise Psychology found that participants who exercised regularly reported higher levels of positive feeling and experienced fewer symptoms of depression and anxiety than inactive participants.
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Lower cortisol levels
Cortisol is a hormone released in response to stress. Useful in an emergency, but raised cortisol levels over the long term can be damaging. Regular exercise helps regulate its production. According to a study in the Journal of Endocrinological Investigation, cortisol levels fell significantly after a period of regular aerobic exercise.
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Better sleep quality
Regular exercise can also improve the quality of your sleep, which is a crucial factor in managing stress. A better night's rest helps your body and mind recover and reduces the effect of stress on your day-to-day functioning. Research published in the Journal of Sleep Research has shown that people who exercise regularly sleep better and suffer fewer sleep disturbances than those who don't.
The psychological benefits of exercise
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Better cognitive function
Exercise doesn't just benefit the body – it benefits the mind too. Training regularly improves cognitive function, including attention, memory and decision-making. That can help you cope better with stressful situations by keeping your mind clear and focused.
- A study published in the British Journal of Sports Medicine showed that physical activity improved memory performance and other cognitive skills in adults. That can contribute to a reduced sense of stress, because people feel better able to deal with challenges.
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Social interaction
Exercise also offers the chance for social interaction, which can be an important factor in reducing stress. Whether it's team sport, group fitness classes or simply a walk with a friend, the social side of exercise can help reduce feelings of loneliness and isolation.
- According to a study in the American Journal of Health Promotion, taking part in team sports and group activities has a positive effect on mental health and can reduce stress levels.
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Greater self-esteem
Exercise can also contribute to improved self-esteem and confidence. Challenging yourself physically and reaching your goals builds a positive self-image. That greater sense of self-worth can help you manage stress better and increase your resilience to stressful situations. Research published in the International Journal of Behavioral Nutrition and Physical Activity has shown that regular exercise correlates positively with higher self-esteem and a reduction in depressive symptoms.
Exercise as an escape
Exercise can serve as a healthy escape from the stresses of daily life. While you train, you can focus on your body and the movement, which gives you a break from your worries and stressful thoughts. This is often described as a form of mindfulness, with your attention entirely on the present moment.
The supporting research
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Aerobic exercise
Aerobic exercise such as running, cycling and swimming is frequently recommended for reducing stress. A study published in Psychoneuroendocrinology examined the effects of aerobic exercise on stress and concluded that participants who exercised aerobically on a regular basis reported lower stress levels and better mood than those who didn't.
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Resistance training
Strength training can be effective at reducing stress too. A study in the Journal of Strength and Conditioning Research showed that resistance training led to significant reductions in anxiety and stress levels. That suggests anaerobic exercise, not just aerobic, can offer benefits for stress reduction.
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Yoga and mindfulness
Yoga, which combines physical movement with mindfulness, has particularly positive effects on stress reduction. Research published in the Journal of Alternative and Complementary Medicine found that participants in yoga sessions reported significant improvements in their stress levels and overall wellbeing.
How often should you exercise for the best results?
To maximise the stress-reducing benefits of exercise, consistency is essential. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity a week, combined with two days a week of muscle-strengthening activity.
Finding a balance that suits your lifestyle and fitness level matters. A combination of aerobic exercise, strength training and flexibility work such as yoga can help promote overall wellbeing and stress reduction.
Conclusion
Exercise is a powerful way to tackle stress. Through regular physical activity you can regulate the production of stress hormones, improve your mental health and support your overall wellbeing. Whether you choose aerobic exercise, strength training or yoga, what matters most is finding a routine you enjoy and can stick to.
With the support of numerous studies, it's clear that exercise doesn't just improve your physical health – it's an effective way to reduce stress too. So put your trainers on, find an activity you enjoy and start moving today for a less stressful life.
Training with NRG Fitness
At NRG Fitness you'll find a wide range of fitness machines and accessories. Pick up an exercise bike or spin bike, for instance, and training at home becomes straightforward – an easy way to look after your physical and mental health without leaving the house.
