Activity over Anxiety - How Physical Activity Can Help Relieve Stress

Unfortunately, stress has become an unwelcome companion for many of us. Whether due to work, family, or the myriad of challenges that life throws our way, we've all felt that familiar tightening in the chest, quickened heartbeat, and the looming sense of being overwhelmed. 

When stressed, our body releases a cocktail of hormones, notably cortisol and adrenaline. These hormones prepare us for the age-old 'fight or flight' response. In small doses, they can aid us in our response to immediate danger. However, in today's world, where stressors are often continuous (think of persistent emails, notifications, or deadlines), these hormones tend to remain in our system longer than necessary, leading to detrimental health effects.

As a Health Coach, one of my most common queries is: "How can I effectively manage and relieve stress?" While there are numerous ways to mitigate stress, one remedy stands out above all for its simplicity and wide-ranging benefits: physical activity.

The Multifaceted Benefits of Exercise

Engaging in physical activity is like hitting the reset button and there are a wide variety of mental and physical health benefits associated with getting active. Here are just a few:

Stress Hormone and Mood Regulation: Regular exercise can help regulate the production of stress hormones such as cortisol. Over time, this leads to a reduced overall stress response in your body which can help you become less sensitive to your triggers of anxiety. In addition, physical activity stimulates the production of endorphins, which are your “feel-good” hormones. These act as natural mood elevators, also reducing feelings of stress and anxiety.

Mental Clarity: Physical activities, especially aerobic exercises like jogging, swimming, or brisk walking, increase oxygen flow to the brain. This enhanced oxygen supply can help improve cognitive functions and clear the mental fog often associated with stress. When you feel your efficiency and energy levels dropping, even just a five-minute walk outside can make a world of difference! 

Improved Sleep: Stress can often wreak havoc on our sleep patterns. Regular physical activity can regulate our body's internal clock, or circadian rhythm, promoting more restful and rejuvenating sleep. Whether you work out in the morning or the evening, there are various studies that connect exercise routines with patterns in melatonin release and a reduction in nighttime awakenings.

Boosted Self-Esteem: The sense of accomplishment that comes after a good workout or seeing gradual improvements in our physical capabilities can bolster self-confidence. Achieving our goals and taking control of our physical health can boost our self-esteem and help us face life's stressful situations and challenges with renewed vigor.

Mindfulness and Presence: Activities like yoga, Tai Chi, or even focused weightlifting can cultivate a sense of presence, drawing our attention to the 'now.' By pulling us away from ruminative or anxious thoughts, engaging in physical activity serves as a good distraction from the sources of stress that usually control our brains.

Social Connections: Whether it be group exercises, a dance class, a cycling group, or a neighborhood jogging club, social exercise is an excellent avenue to connect with others. Frequent interactions, laughter, and shared challenges with others in these settings can act as natural stress-busters.

Making Physical Activity a Regular Habit

Knowing the benefits of exercise is one thing; integrating it into our daily lives is another. Here are some tips to make physical activity a regular ally in your battle against stress:

Start Small: If you're new to exercise or returning after a hiatus, it's essential to begin with manageable goals. For example, start off with a daily 10-minute walk, and gradually increase the time or intensity as you become more comfortable. Every step counts!

Find Activities You Enjoy: You're more likely to stick with a routine if you genuinely enjoy it. Make exercise a part of your day that you look forward to, not a daily chore that you dread. Choose a variety of activities that resonate with you, whether it’s dancing, cycling, or hiking. With a set of exercises to choose from, you won’t get bored of doing the same thing every day and you can find fresh forms of joy in each workout!

Schedule It: Like any important appointment, blocking out time for physical activity ensures that it gets done. Scheduling time to be active in your calendar is crucial to incorporating exercise in your daily life. Treat your workouts as non-negotiable meetings with yourself. This shows your mind and body that your health is a priority above other aspects of your life.

Seek Support: Share your health and fitness goals with friends or family. Achieving your goals is not meant to be done alone. There are plenty of people in your life who can serve as a support system in any aspect of your life. Additionally, accountability can play a crucial role in maintaining consistency. You can even find a workout buddy who offers you encouragement and holds you accountable for the promises you’ve made to yourself.

Listen to Your Body: It's essential to strike a balance. While regularity in your routine is crucial, allowing your body to rest and recover is equally as important. Be mindful of your body’s signals. There is a difference between good pain and bad pain; between not wanting to and not being able to. That being said, if you’re feeling fatigued or extremely sore, don’t be scared to take a rest day.

Above all, the most important thing to keep in mind when approaching your exercise routine is your purpose. Remember that every step taken, every dance move executed, and every weight lifted can be a step toward the person you would like to become. The future version of you can be more peaceful, resilient, and stress-free with just a few minutes of movement each day. Embrace each part of this journey with intention and gratitude for the wonderful abilities of your body. After all is done, let your body and mind reap the rewards.

Are you concerned about finding ways to stay active in the cold weather? Check out this blog to get some ideas for exercising in the Fall and Winter: 

Wondering what time of day to schedule your workouts? I’ve always been a morning person, and apparently, science also supports getting in your workout first thing. Check out this TIMEs article here: 

Looking for examples of exercises that reduce stress and anxiety. Here are 8 exercises recommended by Everyday Health: 

If you are interested in these suggestions and you need help planning them into your days, then working with a coach might be the perfect solution for you.  During a strategy session, we will discuss your goals and come up with a plan that is tailored specifically for you. If you are ready to take action and create balance in your busy life, click here now to schedule your free call.