Stress is something almost everyone deals with. It does not matter if you are a parent, if you have deadlines on your work or when you have other responsibilities. While we often turn to simple solutions as watching a movie on Netflex, research shows one of the most effective stress busters is exercise. Moving your body does far more than tone muscles because it also shapes your mind so you can handle more stress.
Why stress hits so hard
When you are under stress your body releases cortisol and adrenaline. This are hormones that are designed to prepare you for the survival situations. These hormones are super helpful in dangerous situations but not so great when the hormones are flowing through your body all day long. Over time elevated cortisol can lead to anxiety, sleep problems and even chronic health issues. That is where exercise comes in as nature’s reset button.
How exercise reduces stress
Exercise works on stress in physical and psychological ways:
- Exercising reduces cortisol: Harvard studies from the Medical School have shown that regular exercise helps. regulate cortisol levels which reduces that tense wired feeling
- Exercising boosts endorphins: Often called the feel good hormones, they are released during a workout en can create a natural sense of calm
- Exercising improves sleep: Regular movement helps you fall asleep faster and sleep more deeply
- Exercising restores the feeling of having control: Completing a workout gives you back a sense of control over your day
Real life example
Think about this: Jane is a 34 year old project manager and she struggles with constant stress from meetings which were planned all day long. Instead of pushing through with extra coffee she started taking a 20 minute walk during lunch. Within weeks she noticed her body came in a more relaxing state in the afternoon instead of a continuous feeling of adrenaline. Research from the American Psychological Association shows that just 20 to 30 minutes of moderate exercise can significantly lower perceived stress, which confirms the story of Jane.
Expert insights
A health psychologist at Stanford University explains that exercise does not just release the feel good hormone but it also strengthens the brain’s ability to handle stress. Regular workouts build resilience meaning you bounce back quicker after setbacks. Neuroscience also confirms this, showing exercise increases the size of the part in the brain which is crucial for regulating emotions.
Best types of exercise for stress relief
Here are some of the most effective types of exercise that you can implement on your daily life:
- Cardio workouts
- Strength training
- Yoga and mindful movement
- Outdoor activities
From outdoor to indoor activities, there is always something to do. Are you more a yoga person, try to do some mindful activities. If you like more adventures choose to have a brisk walk through the woods.
Final thoughts
Stress is something that we can not avoid as humans, but we can avoid that we are getting crushes by it. Exercise is one of the most accessible ways to reset your body and mind. Whether it is a walk around the block, a yoga session or lifting weights, movements helps calm your nervous system, boost your mood and gives you the resilience to handle whatever life throws at you.
You must be logged in to post a comment.