Think about the last time you were stressed – did you exercise that day? We are betting that the answer is “no”. It probably didn’t occur to you that exercise would help. While we all know about the physical benefits of exercise, we rarely think about exercising to improve our mental health.
But exercise isn’t just for physical health. It is one of the best things you can do to develop a healthier brain and reduce stress levels. If you feel regularly stressed and aren’t frequently exercising, a bit of physical activity might be just what you need.
Let’s dig into the science behind how physical exercise reduces stress, and then cover a few ways you can start using it to your advantage.
How DoeS Exercise Reduce Stress?
Exercise Creates Chemical Changes in Your Brain
When you face a stressful situation, stress hormones, including one called cortisol, are released into your body. Cortisol kicks your brain and body into survival mode. It adjusts your blood sugar, metabolism, immune response, heart and blood vessel contractions, and other important internal functions to get you ready to “fight or flight”. Cortisol makes everything in your body run faster, which is great if you need to escape a hungry lion, but devastating to overall health.
Paradoxically, exercise stresses your body, making it release cortisol. But exercising regularly also decreases the amount of cortisol released in response to stressors. Let’s say you start taking up some moderate exercise a few times a week, such as jogging. The act of running and stressing your body will release a certain amount of cortisol, but as you train, you’ll get faster and your body will become more efficient at managing the physical stress and actually release less cortisol.
The more training you do, the better your body will become at dealing with physical stress.
As a result of training your body regularly, your body will learn to better regular the stress hormones that is it is releasing. It will learn to adapt and release less hormones in situations of high stress (as with exercise) and therefore will release even less hormones duirng situations of low stress (as with work meetings).
Exercising releases natural painkillers, too, called endorphins, which are responsible for that “runner’s high” you may have experienced. Endorphins inhibit the amount of pain you experience, combat depression, and can generate feelings of relaxation and positivity following workout sessions.
Intense aerobic exercises are great at releasing endorphins and help regulate cortisol levels. Take up tennis, go on a bike ride, swim a few laps in the pool – any of these get your heart and lungs working.
Another important hormone involved in regulating your stress response is norepinephrine, which is released by your adrenal glands when you’re feeling stressed. The part of the brain that produces 50% of your norepinephrine is strongly connected to brain regions involved in both emotion and stress responses. When this part of the brain senses stress or danger, it releases norepinephrine. Norepinephrine, in turn, activates other neurotransmitters that respond to the stress. These neurotransmitters fire off and tell your heart to beat faster, your lungs to breathe faster, and your muscles to tense up for battle.
Exercise helps reduce the intensity of these responses because it trains your body’s internal systems to regulate the release of norepinephrine.
Your cardiovascular, renal, and muscular systems are all working faster to respond to the perceived stress. Exercise will help you train those systems to communicate with each other better.
According to the American Psychological Association: “working out your body’s inside communication system means it becomes more efficient in responding to stress in future situations”.
Once again, the best workouts to train your internal communication system involve aerobic exercises. We’re sensing a pattern here – and it has to do with breath. Aerobic exercises specifically stimulate the heart and lungs to strengthen them in utilizing oxygen.
Exercise Stimulates Healthy Behavior
Physical activity makes your body happier – we weren’t meant to live sedentary lives. We spend our days answering email, but we were built to spend it running and walking around, hunting and gathering food. The release of endorphins, the increase of oxygen to your blood, and the strengthening of muscles goes a long way to builds a positive attitude and endurance. Those with excellent cardiovascular fitness often have lower heart-rates during the day, meaning their body’s tolerance for stressful situations increases. These are all associated with the emotional benefits of heightened exercise.
Exercise also has a positive effect on those who suffer from low self-esteem because of body image. It’s impossible to deny: your personal body image is important when it comes to your overall sense of wellbeing.
Exercise is Meditation & Meditation Aids in Stress-Reduction
Think of exercise as meditation in motion. When you meditate, you give your brain a chance to clear away the information overload that’s been building up over time. Studies have also shown that meditation not only lowers stress but causes a change in your brain– affecting learning, cognition, memory, and emotional regulation.
When you’re fully engaged in a workout, you’re focused on how your body feels. You’re focused on getting air to your lungs. You’re focused on the movement of your muscles.
Your attention is diverted from the negative thoughts of the day and is redirected to the present moment. The physical movement gives your wandering mind a break. Your brain has a chance to clear away information that’s not important.
Instead of pulling your mind in a million, different directions – exercise makes you concentrate on one task. You can finish a workout session with the same feeling of clarity, renewed energy that you get from meditation.
Regular exercise causes similar changes in your brain as meditation too – one study found that aerobic exercise significantly increased memory and learning performance.
Exercise allows you to detach your mind from the chaos of the day, to reconnect with your breath, and creates beneficial changes in your brain – just like meditation.
Here’s How to Start Using Exercise to Reduce Stress
The good news is that even five minutes of aerobic exercise can lower anxiety and tension. Get inspired by these workouts under 10 minutes.
However, the key to using exercise for a stress-free life is to maintain a routine you can follow every day. Use these tips to establish your new workout routine:
- Start Small. Starting with smaller goals like a 10-minute walk after lunch or getting up early on the weekends are great foundations to get to the big dream. It’s important to make one change at a time so you’re not overwhelmed.
- Make a Plan. Take the time physically write down (or type out) your workout session in your schedule. Putting it down on paper or in your Google calendar will help you think of working out as a commitment you can’t break.As you try out different workouts, pay attention to which activities you look forward to. Incorporate more of those activities into your schedule. For example, you might like upbeat dance classes versus running solo. Repositioning your work out as a fun hobby instead of “exercise” will help in the long run.
- Be Prepared to Fall Off Your Plan. Then, forgive yourself. More importantly, try again. Think about what made you fall of your plan and see if you can eliminate or modify those triggers. Feeling too drained after work? Work out in the morning or after lunch. Forgot to pack your gym clothes? Pack them the night before. Be conscious of your current habits so you can transform them into new ones.
- Exercise With Friends. Use your workout time as an excuse to hang out with friends. Go for a hike, take up a Zumba class, or join a league with a buddy. You can use social workout apps like Strava to find workout partners. The important thing is to keep each other accountable and actually work out!
- Use Technology. There’s an app for anything, including physical fitness. We recommend apps like Move that remind you to get up and track your activity. To help you stay committed, use Habit List.Need better extrinsic motivation? If you want to do more good in the world, you can use Charity Miles which donates to charity for every run completed. If you want to earn cash for being healthy, Pact lets you (and other people) place bets on whether you work out or not.
Ultimately, stress is rooted in heightened emotional responses to external stimuli so the best way to manage it is to gain insight on what stresses you out, using a device like Spire.But stress also affects your physical well-being so it’s important to include your body in the stress-management plan. Maintaining a regular schedule of exercise is a great way to do that.