Calm in Motion: The Benefits of Exercise for Stress Management
Stress is an inevitable part of life. Whether it’s the pressure of meeting work deadlines, juggling family responsibilities, or simply feeling overwhelmed by the demands of everyday life, stress can leave us feeling drained, anxious, and stretched too thin. Stress can become a problem when we perceive that the demands in our life exceed our ability to cope with, or meet, those demands – in other words, when we have more on our plate than we can handle. This perception of imbalance can trigger a cascade of physical responses in our body which disrupt our body’s regular functioning [1].
When we are stressed, we experience a variety of symptoms that can impact both our mental and our physical health. Common symptoms can include irritability, sleep disturbances, poor self esteem, uncomfortable abdominal symptoms, headaches, loneliness, increased heart rate and blood pressure, appetite changes, and more [1, 2, 3]. If you’re interested in learning more about the short- and long-term impacts of excessive stress on our bodies, check out our previous blog here.
Fortunately, while stress may be an unavoidable aspect of life, there are strategies and behaviours that we can implement in our lives to manage and even counter its negative effects. One powerful and effective tool for managing stress is exercise. What is less commonly understood, however, is how and why exercise is effective for stress management.
Research shows that engaging in regular exercise not only alleviates the physical impacts of stress on our bodies, but also helps enhance our mood and mental resilience [4, 5]. Specifically, exercising regularly can positively impact our well-being and protect us from the negative effects of stress by…
Releasing the ‘feel-good chemicals’ known as endorphins in our body, which helps relieve pain and boost feelings of happiness [5].
Increasing blood flow in our body, which can lead to an increase in serotonin and dopamine levels that can produce antidepressant effects [6]. This increase in blood flow also helps to enhance attention, learning, and memory [7, 8], which in turn may reduce feelings of overwhelm by improving our ability to concentrate and manage the things on our plate.
Decreasing cortisol levels (also known as the stress hormone) and the negative effects of chronically elevated cortisol, such as memory difficulties [2, 8].
Acting as a positive distraction from stressful situations and environmental factors [5].
Promoting better sleep quantity and quality which helps reduce the physical and mental impacts of stress [4].
The Relationship Between Stress and Physical Activity
The relationship between physical activity and stress is bidirectional, meaning that while exercise can help lower stress, feeling stressed can also make it harder to stay active. For example, students who are experiencing higher levels of stress are less likely to engage in physical activity [9]. This cycle, where increased stress can result in a decreased desire or likelihood to engage in exercise, can then further increase our stress levels.
Is it possible to overdo exercise? Interestingly, research indicates that engaging in very high intensities of exercise over the long-term can also be taxing on the body, resulting in a less efficient stress response system, hormone imbalances, and even reduced immune system function over time [10]. So, while it’s important to engage in a healthy balance of low and moderate-high intensity exercise (ideally under the supervision of a qualified health professional) in order to generate positive change and effectively reduce our stress, it’s also important not to overdo it. Luckily, there are some strategies that can help guide us in engaging in exercise in a way that is helpful for managing stress.
Strategies for Engaging in Regular Physical Activity
It is important to remember that the way you approach physical activity will greatly impact your commitment and perceptions towards it! Below are a few evidence-based strategies to engage in regular physical activity and start managing your stress through the power of movement:
Build both intrinsic and extrinsic motivation for exercise. Intrinsic motivation occurs when we are motivated to do something because we have a desire to achieve a personal goal, whereas external motivation occurs when we are motivated for rewards or praise from others. To build intrinsic motivation, you may reframe exercise as something that is fun to do, important to you, and/or aligned with your values. In other words, try and identify your ‘why’! To build extrinsic motivation, you may think about the rewards of exercise, such as goals related to increasing fitness (like running a local 5K) or those related to social interaction, like meeting new people [11]. Clarifying how and why you are both intrinsically AND extrinsically motivated for exercise can help make it become a habit.
Create healthy habits and develop a routine. Be intentional in creating a habit around exercise so that the action becomes automatic and is less influenced by attitudes, motivations, and other variables [12]. Habits are not necessarily formed by frequent repetition of an activity, but rather, by creating a routine in which exercise is incorporated into everyday life. It is often beneficial to schedule physical activity into your daily/weekly calendar and treat it as a non-negotiable appointment with yourself. Pre-packing your gym bag, ensuring your headphones are charged, etc. can all help to form and strengthen the habit.
Exercise in a way that fits your specific needs, abilities, and interests. For example, individuals who are immunocompromised, don’t have a means of transport, have young children, or a busy schedule, may benefit from working out at home. Engaging in physical activity at home can take place in a variety of formats including family based exercise programs and exergames [5]. Those who find exercise more enjoyable with others may benefit from finding a workout buddy, attending group fitness classes, or joining free local run clubs.
Choose a form of exercise that you actually enjoy! The benefits of physical activity can be attained through various modes of exercise. Trying out different types of exercise such as walking, weight lifting, zumba, or swimming is an important part of finding a form of exercise you enjoy and making it a habit. So if running isn’t for you, don’t discard the idea of exercising all together - maybe try yoga, pickleball, or hiking instead (NHS Health Scotland, 2024).
Understanding and managing stress is crucial, and regular physical activity is one of the many helpful strategies to generate positive change and help reduce stress levels. To learn more about how stress can impact our bodies, the difference between helpful and harmful stress, the role of our thoughts, behaviours, and environment, and additional coping strategies, consider booking Dr. Ellen Jopling for your next lunch & learn, corporate training, or community event. Dr. Jopling's engaging sessions provide practical tools and evidence-based insights to help individuals build stress resilience, improve mental well-being, and thrive in both personal and professional settings.
Written By:
Ellen Jopling, PhD., WellIntel Talks Expert Wellness Speaker
Kelty MacGillivray, BA, WellIntel Talks Volunteer
References:
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[2] Attia, M., Ibrahim, F. A., Elsady, M. A. E., Khorkhash, M. K., Rizk, M. A., Shah, J., & Amer, S. A. (2022). Cognitive, emotional, physical, and behavioral stress-related symptoms and coping strategies among university students during the third wave of COVID-19 pandemic. Frontiers in Psychiatry, 13, 933981.
[3] Schraml, K., Perski, A., Grossi, G., & Simonsson-Sarnecki, M. (2011). Stress symptoms among adolescents: The role of subjective psychosocial conditions, lifestyle, and self-esteem. Journal of Adolescence, 34(5), 987-996. https://doi.org/10.1016/j.adolescence.2010.11.010
[4] Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus, 15(1), e33475. https://doi.org/10.7759/cureus.33475
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[6] Pahlavani, A.H. (2024). Possible role of exercise therapy on depression: Effector neurotransmitters as key players. Behavioural Brain Research, 459, 114791. https://doi.org/10.1016/j.bbr.2023.114791
[7] Smith, P. J., Blumenthal, J. A., Hoffman, B. M., Cooper, H., Strauman, T. A., Welsh-Bohmer, K., Browndyke, J. N., & Sherwood, A. (2010). Aerobic exercise and neurocognitive performance: a meta-analytic review of randomized controlled trials. Psychosomatic Medicine, 72(3), 239–252. https://doi.org/10.1097/PSY.0b013e3181d14633
[8] Voss, S., Cerna, J., & Gothe, N. P. (2023). Yoga Impacts Cognitive Health: Neurophysiological Changes and Stress Regulation Mechanisms. Exercise and Sport Sciences Reviews, 51(2), 73–81. https://doi.org/10.1249/JES.0000000000000311
[9] Mahmoud, J. S. R., Staten, R. T., Hall, L. A., & Lennie, T. A. (2012). The relationship among young adult college students’ depression, anxiety, stress, demographics, life satisfaction, and coping styles. Issues in Mental Health Nursing, 33(3), 149-156. https://doi.org/10.3109/01612840.2011.632708
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[11] Geller, K., Renneke, K., Custer, S., & Tigue, G. (2018). Intrinsic and extrinsic motives support adults’ regular physical activity maintenance. Sports medicine international open, 2(03), E62-E66. https://doi.org/10.1055/a-0620-9137
[12] Verplanken, B., & Melkevik, O. (2008). Predicting habit: The case of physical exercise. Psychology of sport and exercise, 9(1), 15-26. https://doi.org/10.1016/j.psychsport.2007.01.002