Does exercise reduce stress? We hear so much about “Rest and Relaxation” – how can exercise be relaxing? It can be seen as a form of physical stress on the body so can it also relieve mental stress? The answer is yes!

How does exercise reduce stress?

When you start your fitness journey, exercise may not feel much fun but as you start to form new habits and you begin to see the benefits that exercise can bring you realise that it is as much of a benefit to your mental health as it is physically.

Regular exercise will bring changes to your body, your metabolism, your health and more. Clinical trials have proven how exercise is a powerful tool against anxiety.

So how does this work? Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins which are peptides produced in the brain that block the perception of pain and increase feelings of well-being.

There additional benefits that come from being consistent with an exercise routine – your self confidence grows, you may lose weight (if that is your goal) your daily energy levels are boosted. Exercise helps hugely with our sleep so you may be benefiting from a full night’s rest and more able to cope with the day ahead and any stress that brings. It is also “me time” and time to disconnect from a busy life.

Peri menopause/menopause brings women additional stress & anxiety symptoms. So many women notice that exercise really helps them at this stage of life and they feel more positive and confident.

SO WHICH EXERCISE?

Strength exercises help hugely with stress – lifting weights not only helps with everyday functional fitness but the feeling of being strong and confident is a huge mood booster. High impact exercise can cause the body further stress if done excessively, working out with weights can be low impact and kinder on the joints as well as supporting bone health.

A walk or jog in the fresh air for just 30 minutes a day can be a huge stress reliever. Clearing the mind and reducing anxiety. Meditation and yoga with a focus on slow deep breath work can also be hugely effective – you can learn to use your mind to relax your body. The relaxed body will, in turn, send signals of calm and control that help reduce mental tension.

FINALLY..

Not only will exercise reduce stress mentally but it also prevents illness. Regular physical activity will improve your cholesterol, lower blood pressure and reduce your blood sugar. Exercise reduces the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis, obesity, depression, and even dementia or memory loss. Exercise slows the ageing process, increases energy, and prolongs life.

How much exercise? If you can fit a walk every day then this will be a great start. You don’t need to be doing gym workouts or marathon training but adding in some strength work 2/3 times a week will set you up really for a healthy balanced routine.

Remember to increase hydration with increased activity.