‘E’ is for Exercise: How Moving More Can Help You Stress Less
We know that stress takes a toll on us physically. And we tend to not notice the physical symptoms until they are very obvious. Everyone experiences the physical symptoms of stress differently, but I bet you can name at least two ways it shows up for you. For myself, it starts as a tightness in my neck, and then turns into a headache.
One of the most effective and natural ways to combat both the physical and mental symptoms of stress is through exercise. Even just doing some dynamic stretching can help relieve the physical discomfort that stress causes. Set a goal to incorporate a little more movement into your day if you don’t have time for a workout.
Here’s why exercise is such a powerful stress-buster and how to incorporate it into your daily schedule.
Why Exercise Lowers Stress
Releases Endorphins
Exercise triggers the release of endorphins, the body’s natural mood elevators. These “feel-good” hormones help to improve your mood and create a sense of well-being, counteracting the effects of stress.
Reduces Stress Hormones
Physical activity reduces levels of the body’s stress hormones, such as adrenaline and cortisol. By lowering these hormones, exercise helps to calm your mind and body, reducing overall stress levels.
Improves Sleep
Regular exercise can improve the quality of your sleep. Better sleep means your body is better able to handle stress, leading to a more relaxed and rejuvenated state of mind.
Boosts Self-Confidence
Engaging in regular physical activity can enhance your self-confidence and self-esteem. Achieving fitness goals, no matter how small, can give you a sense of accomplishment and empowerment, making you more resilient to stress.
Provides a Mental Break
Exercise offers a valuable mental break from daily worries. Whether it’s a walk in the park or a yoga session, physical activity allows you to step away from stressors and focus on something enjoyable and beneficial for your body.
"Movement is a medicine for creating change in a person’s physical, emotional and mental states."
Carol Welch
Simple Ways to Work Exercise into Your Schedule
- Start your day with a 10-minute stretching routine. This helps to wake up your body and your mind, and can help prepare you for your day. Stretching can be done anywhere and requires no special equipment. Sometimes I’ll do a couple of stretches in bed before I even get up!
- Incorporate short walking breaks into your workday. A 5-10 minute walk every hour can help reduce stress, improve circulation, and refresh your mind. Set a reminder on your phone or put it on your calendar.
- Use part of your lunch break for a quick workout. Whether it’s a brisk walk, a short jog, or a session of bodyweight exercises, utilizing this time can make a big difference.
- If possible, incorporate exercise into your commute. Walking or biking to work can be a great way to fit in physical activity without taking extra time out of your day.
- Incorporate simple desk exercises into your work routine. Leg lifts, seated marches, and desk push-ups are easy ways to stay active without leaving your workspace.
- Plan active weekend activities such as hiking, biking, or playing a sport. This not only helps reduce stress but also makes weekends more enjoyable.
- Schedule workout sessions with friends. Whether it’s a group fitness class, a run, or a dance class, exercising with friends can make it more fun and keep you motivated.
- Use fitness apps or online videos to guide your workouts. Many of these resources offer short, effective routines that can fit into any schedule. Here are two of my favorites: Erin Stutland’s The Movement and Yoga Alliance on Youtube.
Adding exercise into your daily routine doesn’t have to be complicated or time-consuming. By aiming to find simple, enjoyable ways to move more, you can significantly reduce your stress levels. Remember, the key here is consistency, so find activities you enjoy and make them a regular part of your week.
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