How Does Working Out Help with Stress? Effective Strategies Explained

Many people understand that participating in an exercise routine is good for you but are unclear on the specific benefits of exercise. This can be problematic for motivation. After all, why should a person invest time and energy in resistance training and aerobic exercise if their only context for benefit is "people say I should do it for health"?

Exploring the specific health benefits of following an exercise program can help you to make it a part of your everyday life by offering real, personal value to the nebulous idea of "health." Let's take a closer look at both the physical and mental health benefits of exercise and why our body reacts this way.

The Benefits of Physical Activity on Mental Health

For many people, a workout routine is not solely about building physical fitness but mental fitness as well. Physical exercise can relieve stress and be a protective factor against stress-related disorders.

Reduces stress and anxiety

Research has shown that regular exercise can reduce symptoms of anxiety and depression and even protect against stress responses, helping to alleviate stress and improve mood. In addition, exercise can improve sleep quality and duration, leading to better mental health overall.

Increasing strength in the major muscle groups can lead to better balance, endurance, and overall physical functioning. Because of this, regular physical activity can increase self-esteem and confidence, regardless of body type. Finally, for many, an exercise program becomes a preferred activity that can provide a healthy distraction from daily worries and concerns.

Enhances mental clarity and focus

Exercise can improve concentration and focus, as well as increase productivity and mental clarity. Studies have shown that routine exercise can improve memory and cognitive function and be a powerful protective factor against many mental and physical health concerns. It can also provide a healthy distraction from daily worries and concerns

Improves mood and overall wellbeing

Exercise leads to stress reduction because it causes the body to release endorphins, peptides that act as mood elevators and pain-blockers. Because physical activity can improve cognitive function and reduce stress, it also often leads to an increase in happiness and well-being.

How Routine Exercise Reduces Stress

Stress affects all aspects of health and can lead to not only conditions like anxiety disorders or depression but can also increase the risk of chronic disease. But how do the emotional benefits of exercise protect us against chronic and acute stress?

Autoregulation and stress relief

Exercise can help regulate stress hormones like cortisol, which reduces stress. By getting regular physical activity, you can improve mood and reduce your risk of developing chronic stress. It is also a strong protective factor against symptoms of anxiety and depression. Making exercise a part of your routine can also improve sleep quality and duration, leading to better mental health.

Breathing exercises and relaxation techniques

The breath has long been associated with improved mental health. Deep breathing exercises can help reduce stress and improve relaxation, and breathing deeply is an effect of aerobic exercise. Moderate aerobic activity can also lower blood pressure, which can have positive effects on the stress response.

The Science Behind Exercise and Mental Health Benefits

Better sleep quality and duration

An important overall healthy lifestyle factor is sleep duration and quality. Many people are chronically sleep deprived, which can be a risk factor for a number of mental and physical health problems. A number of studies have shown that one of the benefits of regular exercise is that moving the body can improve sleep and even improve symptoms of insomnia.

Physical Health Benefits Lead to Mental Health Benefits

Regular, moderate exercise can not only regulate stress hormones but also improve other health markers. It can lower high blood pressure, regulate blood sugar, decrease risk for heart disease, and boost the immune system. When the body feels good, mental health can improve. In turn, vibrant mental health can motivate further healthy lifestyle habits, creating a positive cycle of feelings and behavior.

Effective Exercise Strategies for Stress Relief

If you are interested in creating a habit of regular physical activity for stress reduction, there are some ways you can make it easier to get started.

Overcoming Obstacles to Exercise

One of the most difficult things about exercising to reduce stress is simply getting started. We become overwhelmed by the minutia, wondering "How much exercise is right?" "Should I take an exercise class or run?" The most important thing is to do something, even if it’s just a few jumping jacks in your living room.

Finding time and motivation

Schedule exercise into your daily routine; it doesn't matter what you do to get started. Take a bike ride, go for a walk, or join a gym. Let it be something that you know you enjoy, or that you find interesting. Find an exercise buddy or accountability partner. If you work out with someone else, you get the health and mental benefits of exercise, along with the benefits of social connection.

Start with small, achievable goals and gradually increase exercise intensity and duration, and don't get to reward yourself for reaching exercise milestones.

Common Stress Symptoms and How Exercise Can Help

Anyone can benefit from physical activity, but it can be most important for those caught in a viscous cycle of poor stress management and chronic disease to create the habit of regular exercise. The following are some signs that you may be experiencing chronic stress.

Recognizing the signs of chronic stress

Common symptoms of chronic stress encompass a wide range of physical, mental, and emotional signs. Learn to recognize the physical symptoms of stress, which include:

• Headaches or body aches
• Muscle cramps, muscle tension
• Gastrointestinal distress
• Immune system dysfunction

Also get to know the behavioral symptoms of stress, which can include:

• Fatigue
• Irritability
• Mood swings
• Changes in appetite and sleep patterns

If symptoms persist or worsen, seek professional help.

The Importance of Prioritizing Mental Health in Miami, FL

Does exercise reduce stress? Yes, but creating a balanced lifestyle with exercise and rest is an important factor in maintaining physical and mental health and to avoid burnout and injury. Schedule rest days into your exercise routine, and listen to your body and take rest days as needed. Prioritize self-care and make time for relaxation and stress relief, and seek professional help if you experience burnout or need some help with your goals.

At Williamsburg Therapy Group, our team of doctoral-level Miami psychotherapists allows you to work with a trained professional that can create a treatment plan, offering a variety of practical strategies, healthy coping skills to improve mental health, and techniques that will allow you to reduce the symptoms of mental health conditions like depression and anxiety.

Exercise and other healthy lifestyle factors can relieve stress and improve well-being. However, for some stress, exercise isn't enough. If despite physical activity you have noticed that stress has been having a negative impact on your life, reach out to our customer service coordinator to get matched with a professional who can treat any mental health challenges, offer tools and strategies to manage symptoms, boost self-confidence, and improve quality of life.