How does exercise help manage stress?
Written by
Stella Nilsson
Reviewed by
Prof. William Dalton, Ph.D.Exercise works against stress via potent biochemical processes. Endorphins are released during exercise, promoting mood elevation and pain control. Meanwhile, exercise decreases cortisol levels, preventing the damaging short-term and chronic elevation from occurring. This promotes both immediate relaxation and long-term strength.
Cardiovascular or aerobic exercises, including brisk walking, provide various benefits! Walking a couple of miles a day (3.2-4.8 km) helps your body retrain its stress response system. Walking in the morning aligns with the body's natural cortisol levels, which offer the greatest benefits. What's most important is maintaining consistency over intensity. Work with lengths that seem reasonable to you and can actually fit into your weekly routine.
Resistance training develops the physical resilience needed to handle stressors. Lifting weights or using resistance bands helps alleviate muscle tension built up over the course of stressful days and supports you in avoiding chronic pain cycles. Strength training also leads to improved sleep quality, which facilitates emotional recovery throughout the night.
Timing Strategies
- Morning sessions optimize cortisol regulation
- Short midday breaks prevent afternoon energy crashes
- Evening yoga improves sleep onset quality
Intensity Matching
- Low intensity for high-stress days like walking
- Moderate intensity for mood boosts like cycling
- High intensity for emotional release like boxing
Exercise improves sleep quality which lowers stress. In particular, exercising has been shown to increase time spent in the slow-wave sleep stages which are restorative. This helps your body emotionally process throughout the night. Sleep hygiene is important: - if the bedroom temperature is kept at a cool 65 degrees Fahrenheit (18 degrees Celsius). - Avoid screens for an hour before going to sleep to get the best bang for your buck.
Social exercise offers physical and emotional benefits. It can include group activities, such as team sports and walking clubs, that foster supportive connections. Together with others, you will release oxytocin, which counters stress hormones. Movement together creates accountability, making it easier to stay consistent.
Begin with small, manageable pledges. For example, start by taking two ten-minute walks per week. Then work up to longer walks, and more often. Habit stack physical activity with your routine; for instance, move around the room following lunch. This ensures that your movement is sustainable and enjoyable, providing lasting protection from stress.
Read the full article: 15 Stress Management Strategies That Work
