Move to Feel Better: How Exercise Helps Relieve Anxiety and Stress

Move to Feel Better: How Exercise Helps Relieve Anxiety and Stress

Move to Feel Better: How Exercise Helps Relieve Anxiety and Stress

Move to Feel Better: How Exercise Helps Relieve Anxiety and Stress

We often hear about the physical benefits of exercise such asweight control, heart health, stronger muscles and bones but its powerful effects on mental well-being is equally important. In today’s world, where stress and anxiety are increasingly common, physical activity has emerged as a simple yet effective strategy to manage emotional health.

Exercise:A Natural Way to Reliece Stress 

When we experience stress, our body enters a “fight-or-flight” state, releasing hormones like cortisol and adrenaline. These can lead to physical symptoms such as muscle tension, headaches, a racing heartbeat, and digestive issues. Over time, chronic stress can contribute to conditions such as high blood pressure, depression, and anxiety disorders.

Engaging in regular aerobic exercise (like walking, jogging, cycling, or dancing) helps counteract these effects by:

  • Lowering levels of stress hormones
  • Releasing endorphins, the body’s natural mood elevators
  • Promoting relaxation and better sleep
  • Enhancing cognitive function and emotional control

Even a 20-minute brisk walk can make a noticeable difference in mood and mental clarity.

Why Exercise Helps with Anxiety

Studies have shown that physical activity - especially aerobic movement - can be just as effective as other forms of treatment for managing anxiety. Here’s how it works:

  • It provides a healthy distraction from anxious thoughts
  • It reduces muscle tension, which eases the physical sensation of anxiety
  • It stimulates the production of calming brain chemicals like serotonin, GABA, and endocannabinoids
  • It activates areas of the brain responsible for focus, decision-making, and emotional regulation
  • It builds resilience, making us better equipped to cope with daily stressors

Whether you’re preparing for a big presentation, feeling overwhelmed, or living with chronic anxiety, exercise can serve as a reliable, drug-free way to ease those symptoms.

Make It Work for You: Small Steps, Big Benefits

The key is to start small and find activities you enjoy:

  • Choose rhythmic, repetitive movements that engage large muscle groups (walking, swimming, dancing, cycling)
  • Aim to increase your heart rate for 15–30 minutes a day
  • Consider light strength training or stretching exercises a few times a week
  • Try exercising outdoors in nature to further reduce stress
  • Involve a friend or join a group to benefit from social support

Even short bursts of movement throughout the day — like taking the stairs, walking during breaks, or doing light stretches — contribute to improved mood and energy levels.

Extra Tools for Stress Relief: Breathing & Relaxation Techniques

Besides movement, there are additional techniques known as autoregulation exercises that help calm the body and mind:

  • Deep Breathing
    Slow, deep breathing helps signal the body that it's time to relax. Try this simple routine:
  • Progressive Muscle Relaxation
    This technique involves tensing and relaxing each muscle group in the body, from head to toe. It helps release physical tension and promotes overall calmness. Practice in a quiet space, ideally twice a day, to feel its full benefits.
  1. Inhale slowly through your nose, expanding your belly.
  2. Hold your breath for a few seconds.
  3. Exhale gently through your mouth, thinking “relax.”
    Repeat this for 5–10 rounds. You can practice it anywhere, anytime — especially during moments of tension.

 

  • Mindfulness and Meditation
    Practicing meditation or simply focusing your attention on a neutral word or sensation can reduce mental clutter and restore balance. Even writing down your thoughts in a journal can help process emotions and reduce inner pressure.

In Summary: Move More, Stress Less

Exercise is not just for the body, it’s for the mind, too.

  • It calms the nervous system
  • Reduces anxiety and stress hormones
  • Builds emotional resilience
  • Enhances focus and overall well-being

Source: 

  • Harvard Health Publishing, Staying Healthy, Exercising to relax

https://www.health.harvard.edu/category/common-conditions 

  • Harvard Health Publishing, Staying Healthy, Can exercise help treat anxiety?

https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096 

Start project