How Exercise Helps to Reduce Stress

April is Stress Awareness Month and now more than ever, stress appears to be at an all-time high. A 2024 poll run by the American Psychiatric Association showed that 43% of adults feel more anxious than they did in 2023 with the driving forces behind that anxiety being current events, the economy, and the 2024 election. As of 2025, 4 in 10 women have expressed high levels of stress about their household finances and one in five individuals have already experienced burnout resulting in poor mental health.

Life is chaotic, and while having a little stress in your life is actually healthy, the level of stress on a person these days is astronomical. While we cannot completely eliminate stress from our lives, we can learn to manage it and find healthy ways to relieve the effects of stress. One way to relieve stress is through exercise!

What is the Definition of Stress?

Stress is your body's natural reaction when changes or challenges occur in life. A stress response can manifest in many different ways, such as emotionally or physically. Stress can be caused by work, relationships, financial stress, major life changes, and more.

There are two types of stress: acute stress and chronic stress.

Acute stress is short-term stress, or stress that resolves quickly, such as a sudden scare or a stressful event. A small amount of stress is inevitable and can sometimes be a good thing by challenging you and motivating you to reach your goals, which can ultimately make you a healthier person. However, when that stress becomes long-term, that is when it becomes a problem.

Chronic stress can have lasting effects on your physical and mental health. Chronic stress can be caused by persistent financial problems or relationship difficulties. Health risks associated with chronic stress include a disruption in bodily functions and an increase in heart disease, high blood pressure, weakened immune system, and mental health disorders.

As mentioned, stress is a normal part of life. Therefore, if we have to live with it, we need to find a way to survive it, right?! This is where exercise comes in!

How does exercise affect Stress?

There are many different benefits to exercise: weight-loss, better sleep, stronger muscles, etc. However, research has proven that exercise is an effective way to manage stress! When we engage in physical activity, our bodies respond in a way that helps reduce the symptoms and feelings that surround our stressful lives. Here are a few ways exercise helps you feel less stressed:

1. Exercise releases endorphins, the feel-good chemicals in the brain, which have mood-boosting effects.

2. The body responds to stress by releasing cortisol, the stress hormone. A little bit of cortisol is necessary for the body to function, but too much cortisol being released for too long can actually increase anxiety, inflammation, and contribute to weight gain and other hormonal dysfunctions. Exercise helps to lower cortisol levels as well as regulate the systems in the body that control cortisol production.

3. Getting enough sleep can really make-or-break us. When you exercise regularly, it can make it easier to fall asleep, as well as promote relaxation, which can help reduce stress.

4. Meeting your exercise goals and feeling good about our bodies help use feel good about ourselves, promoting better self-esteem, which further eliminates stress.

How do I develop a exercise routine that will help reduce my stress?

There are so many different types of exercise that are offered in so many different locations. Whether you want to work out alone, with a friend, or in a class, regular movement is guaranteed to assist in reducing stress. Therefore, find a workout that works for you and eliminate any workouts that don't. Don't force yourself to attend a class that you have no interest in as you will only come to develop resentment towards exercise. Choose a type of workout that you enjoy at a time that works for you to ensure that that it is something you stick with!

In conclusion, exercise is a powerful tool to help you manage your stress, improve your mood, and make it through this crazy thing called life!