Stress less by moving more

The importance of exercise for physical health is a well-researched topic. But did you know that exercise is equally important for your psychological wellbeing and one of the most effective methods to combat stress?

In response to stress, epinephrine, norepinephrine, and cortisol are released. The release of these hormones causes an increase in heart rate, blood pressure, and perspiration while the blood flow to areas of the brain involved in emotional processing is reduced. These changes can cause headaches, poor concentration, fatigue, gastrointestinal distress, and lowered immune strength.

Exercise fights stress

There are several studies highlighting the role of exercise in fighting stress. For example, one study reported an association between regular exercise and better handling of stressful situations. Specifically, participants who exercised regularly were able to maintain a lower heart rate and had better mood stability during a stressful task than the participants who never exercised.

How does exercise combat stress?

Exercise causes an increase in heart rate and blood flow. This means more oxygen and nutrients are delivered to your vital organs, working muscles, and, most importantly, your brain. As such, exercise counteracts the reduced blood flow caused by stress, allowing you to process stress and other emotions more effectively.

Exercise also stimulates the release of brain-boosting molecules, such as brain-derived neurotrophic factor (BDNF). BDNF is responsible for keeping your brain cells (neurons) healthy and promoting the growth of new ones. While stress reduces the growth and production of neurons, exercise promotes the formation of new neurons, which increases the volume of your brain area responsible for managing stress.

The post-exercise release of feel-good hormones and neurotransmitters, such as endorphins, serotonin, and dopamine effectively combat stress. Endorphins are your body’s natural painkillers and produce feelings of happiness — and even the “runner’s high”. Serotonin and dopamine are responsible for regulating your brain’s reward system and promoting feelings of hopefulness. While stress reduces the availability of these feel-good hormones and neurotransmitters, exercise counteracts this stress effect.

How much exercise should one do to manage stress?

Exercise for stress management is in line with the World Health Organisation physical activity recommendations of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. However, when limited time is a stress-causing factor, shorter exercise durations, such as 2 x 10–15 minute bouts during the day, are also effective at combatting stress.

Besides the physiological defence against stress, exercise can also provide a much-needed ‘time-out’ in your day. Find an exercise activity that fits into your schedule and most importantly, that you genuinely enjoy doing.

Gabriella Florence | Sports Scientist