Stress is ever-present in the hustle and bustle of our lives, and it creeps in and sets up shop. Here’s the thing about it: your body and mind are wired together, and that’s where the mind-body connection comes into play. You may have heard this term a time or two.
Now, get ready to hear it some more.
When we’re getting after it, it’s not just our muscles getting stronger—our mental health receives a boost, too. And when our mind isn’t right, our body isn’t right either.
Research shows that regular exercise is associated with reduced anxiety and improved moods. We’re talking about fewer “bad days” and more ready to tackle whatever life throws at you days (Mayo Clinic, 2021).
Let’s dive into how this connection works and how exercise helps you reduce stress.
Understanding Stress And Its Impact
Stress is part of being human, and we all feel it.
However, not all stress is created equal. There’s acute stress —you feel short bursts before a big meeting or during a workout. It’s intense but fades quickly, sometimes giving you a needed kick in the pants. Then there’s chronic stress, which lingers like an unwelcome bad smell.
Chronic stress that sticks around often affects your mental and physical health.
You’re likely familiar with the “fight or flight” response—that adrenaline rush that prepares you to respond to a threat. In small doses, it’s good; it keeps us alert and ready for action. But when that response is triggered all the time, and you’re constantly on the edge, then it is no fun.
Understanding acute and chronic stress means recognizing patterns and seeing how they affect you. That’s where exercise comes in, offering a way to keep it in check. Exercise isn’t all about fat loss or muscle—it’s an effective stress reducer. When you move around, your body recalibrates, reducing stress hormones like cortisol and adrenaline.
While getting after it, your brain releases endorphins, those “feel-good” chemicals that lift your mood and give you that post-workout high. After a tough day, hitting the gym, running, or walking outside can reduce your adrenaline levels and help you decompress. Regular exercise also builds mental and physical resilience, meaning the more you move, the better you handle your business.
Exercise Modes & Stress
Not all exercise modes are the same in terms of reducing chronic stress. Different types of movement have their ways of strengthening the mind-body connection and reducing chronic stress.
Here are the benefits of each.
Cardio: Running, cycling, and swimming get the heart pumping and trigger an endorphin release. Cardio helps you tap into that “runner’s high,” a mood boost that leaves you clear-headed and calm. These workouts have also been shown to calm the nervous system, which is excellent when feeling frazzled. (1)
Strength Training: Lifting weights isn’t all about building muscle and getting sexy; it’s also a mental game. It takes focus and discipline to lift, which creates more mental toughness and self-confidence over time. Lifting something heavy and knowing you’re getting stronger physically and mentally leaves you feeling accomplished. Strength training helps you feel more in control of your emotions, a powerful antidote to stress. (2)
Yoga: Yoga, Pilates, and similar practices involve connecting movement with breath, teaching you to stay present. These exercises encourage mindfulness—focusing on the here and now—which can help reduce anxiety and improve mood.
High-Intensity Interval Training (HIIT): HIIT workouts are challenging but effective at building mental toughness. By pushing yourself in short, intense bursts, you’re teaching your body to handle “acute stress.” HIIT can train your body and mind to be better at handling it and give you a taste of overcoming challenges. (3)
How to Incorporate Exercise Modes
Developing a routine that reduces chronic stress isn’t complicated. The goal is to find the movement you enjoy and can stick with, and here are three tips to do this.
Start Small and Build Up: If you’re new to exercise or short on time, start with short walks, light stretching, or a few minutes of bodyweight exercises. Keep it simple and enjoyable, something you can look forward to.
Focus on Stress-Busting Exercises: If you’re dealing with chronic stress, activities like walking, yoga, or low-intensity cardio can be perfect ways to unwind. Walking is a great option; it’s low impact, gets you outside, and gives you a mental break. Simple exercises that keep you moving without overwhelming you are ideal stress-busters.
Mix It Up: The real magic happens when you include a mix of cardio, strength, and mindful movement. Cardio can help clear your mind, strength training can boost confidence and control, and mindful movement keeps you grounded. Aim to build a routine that includes all three.
Wrapping Up
Fitness isn’t just about gains; it’s an excellent tool for developing mental resilience and reducing chronic stress. Exercise will lower stress, improve mood, and strengthen that mind-body connection that helps us feel more in control. Stress happens, but with a little movement and intention, you’ve got the tools to manage it, so you can keep kicking butt.
If you need assistance using exercise to reduce it, message me here.
References
- Stults-Kolehmainen MA, Sinha R. The effects of stress on physical activity and exercise. Sports Med. 2014 Jan;44(1):81-121.
- Anderson E, Shivakumar G. Effects of exercise and physical activity on anxiety. Front Psychiatry. 2013 Apr 23;4:27
- Franklin BA, Rusia A, Haskin-Popp C, Tawney A. Chronic Stress, Exercise, and Cardiovascular Disease: Placing the Benefits and Risks of Physical Activity into Perspective. Int J Environ Res Public Health. 2021 Sep 21;18(18):9922.
Leave a Reply