So, stress… it’s kind of like that annoying friend who just won’t leave you alone, right? And sometimes, when we hear the word “exercise,” we might groan and roll our eyes. (Ok, by “we” I definitely mean me, but I am also guessing I am not totally alone..)
I mean, who wants to sweat it out on a treadmill when there’s Netflix and snacks waiting for us at home? But what if I reframed it – what if I tell myself that that exercise isn’t just about getting fit or losing weight? What if I focused on being the superhero for myself in the battle against stress?
I have tried this reframe. I am not getting ready to run an Iron Man but it did push me a long to make a SMALL improvement in my exercise goal.
Today, we’re going to explore why exercise is so important for managing stress, and how you might make it work for you – no eye rolls required!
PLEASE DO let us know what works for you!
Why Exercise is Important for Stress Management
When we’re stressed, our bodies release hormones like cortisol and adrenaline, which can make us feel tense, anxious, and even sick. But when we exercise, something amazing happens. Our bodies release endorphins, which are natural mood lifters. They help us feel happier, more relaxed, and ready to take on whatever life throws our way. Plus, regular exercise can improve our sleep, boost our confidence, and give us a much-needed break from our worries.
Scientific Research
Let’s dive into some scientific research to back up these claims. A study published in the Journal of Adolescent Health found that teenagers who participated in regular physical activity reported lower levels of stress and better overall mental health. Another study in the Journal of Sport and Exercise Psychology showed that even just a single interval of exercise can reduce feelings of anxiety and improve mood.
Specific Actions and Guidelines
Here are some specific actions and guidelines to help you create your own stress-busting plan. Maybe you heard them before. Maybe hearing them in this supportive environment is helpful. Maybe today is the right time to hear some of these and something fits your life.
Find something you enjoy. Exercise doesn’t have to mean running on a treadmill for hours. It can be anything that gets your body moving and makes you feel good! Whether it’s dancing, swimming, playing basketball, or going for a bike ride, find something you enjoy and stick with it.
Start small! Don’t feel like you have to jump into intense workouts. Start small and gradually increase the intensity and duration of your exercise sessions. Even just 10-15 minutes of activity a day can make a big difference in how you feel.
Create a habit. Consistency is key when it comes to reaping the benefits of exercise for stress management. Try to incorporate movement into your daily routine, whether it’s before work, during lunchtime, or after dinner. It might be a full-blown, stretches in your desk chair, beating your last score on your Peloton class, or workout or an extra burst of steps
Variety is the spice of life, right? Don’t be afraid to mix up your exercise routine to keep things interesting. Try different activities, explore new sports, different workout music, and challenge yourself to step out of your comfort zone.
Listen to your body and take breaks when you need them. Pushing yourself too hard can actually increase stress levels. Seek a balance between challenging yourself and taking care of yourself.
Try the outdoors! There’s an extra charge that comes with being outside, isn’t there? Take advantage of nature’s stress-relieving powers by exercising outside whenever you can.
Fuel your body with nutritious foods and plenty of water to support your exercise routine and keep your stress levels in check.
Don’t skip the rest. Rest and recovery are just as important as exercise itself. Make sure to give your body the rest it needs to repair and recharge so you can come back stronger than ever.
So, there you have it. We know exercise is good for our bodies and we now know or are reminded that it’s also a powerful tool for managing stress and boosting your mental health. By finding activities you enjoy, starting small, and making exercise a regular part of your routine, you can arm yourself with the tools you need to conquer stress and live your best life. So, what are you waiting for? Let’s get moving!