Exercise: How it can help you reduce stress

We all experience stress from time to time. But did you know that it can impact more than just your wellbeing?

Here, we discuss the negative side effects of stress, from mind to body, plus how you can use exercise to reduce it.

You might be able to identify things that cause stress, the unresolved pressures in our lives that can range from work to family problems. But how much do you know about how stress works?

According to the World Health Organization, a small amount of stress is good for you, as it can help you work through everyday activities. But, too much of it can lead to mental and physical problems.¹

Stress starts in your brain, which sends signals to your body to release hormones like adrenaline. This can then trigger a ‘fight-or-flight’ response, a survival reaction that’s evolved from earlier times in human history when we needed to make quick decisions to life-threatening situations (like fighting or running away from a dangerous animal).

Unfortunately, these days your body might interpret things that aren’t so life threatening in the same way, like a daunting email from your boss.²

Alongside psychological effects like anxiety and depression, ongoing or high-level stress can lead to a range of negative physical effects. These include:³

• chest pains
• headaches
• loss of appetite
• sexual dysfunction
• sleep problems.

Often, as your body responds to stress, your blood pressure rises and your heart rate and breathing increase. Moreover, to give you more energy, your body may release sugar and fat. And, over time, ongoing stress can damage your immune system.

The negative physical effects of stress can contribute to chronic illnesses, such as:⁴

• heart disease
• dementia
• stroke.

The good news is that it’s possible to avoid these dangers by reducing stress. And, there are lots of great ways to do it, from stretching to laughing.⁴

Exercise is another great way to both reduce stress and counteract its negative, long-term effects. How? Among other things, exercise:

• helps your body release endorphins (the so-called ‘feel-good’ hormone)
• lowers your risk of high blood pressure and heart disease
• creates a distraction from your worries.⁵

What’s more, research suggests that regular exercise may even make you more emotionally resilient to stress.⁶ Meaning, it might help you deal with stress in a more focused, confident way.

Australian guidelines on physical activity recommend that people aged between 18 and 64 aim for either:

• 5 to 5 hours of moderate exercise per week (with activities like walking, swimming or even mowing the lawn)
• 25 to 2.5 hours of intense exercise per week (which might include going to the gym)
• a combination of each.⁷

Starting (and sticking to) an exercise routine can be tough. That’s why it’s a good idea to pick activities that you actually enjoy, as opposed to forcing yourself to do the ones you don’t.

If pulling yourself out of bed for a 6am jog isn’t your thing, there are plenty of other great activities that can help you meet your fitness goals and reduce stress. These might include:

• yoga
• walking
• dancing
• tai chi
• team sports
• Pilates
• mixing it up in the gym (for instance, using the elliptical instead of the treadmill).

If stress is an ongoing issue in your life, it’s important to talk to someone about it. You can ask your GP any health question, physical or mental, or contact the support services below.

Lifeline Australia offers 24/7 crisis support online and on the phone at 13 11 14.

Beyond Blue offers 24/7 mental health information and support online and on the phone at 1300 224 636.