How Exercise Can Reduce Stress and Improve Your Mood

Life in the Fast Lane

For most, your morning goes something like this: your alarm goes off, you jump out of bed, grab a cup of coffee, and head for the shower. Before you get out the door, you may have kids, pets, or a spouse to get ready. You grab something to eat and head out the door — and that’s just the morning.

Our day-to-day lives are stressful enough, but then there are bills, computer problems, and 24-hour news cycles. Cell phones keep us close to family and friends, but they also keep us tethered to work and people who need things from us. Add major life stressors — losing a loved one, moving, changing jobs — and you have a perfect recipe for anxiety and tension.

Stress is a way of life in our modern world, whether we like it or not.

How Stress Affects Your Weight

Have you ever noticed that you eat more when you’re stressed? It’s common to lose your appetite when stress first hits, but chronic stress often increases appetite. Scientists have linked this pattern to weight gain, but the effects run deeper than simply eating more.

Stress releases hormones, primarily cortisol, that were never meant to stay active for long periods. While helpful in short bursts — like escaping a tiger in the wild — chronic activation can lead to weight gain and other health issues.

Exercise — Your Best Stress-Busting Tool

Exercise is a powerful way to fight stress. Not only does it keep you active, which signals your body that you’re safe, but it also releases chemicals that calm your mind and improve mood.

Increases Endorphins

Brain chemicals called endorphins are released during exercise. These chemicals are responsible for the “runner’s high” and help you feel calm and happy.

Acts Like Meditation

Exercise focuses your mind on your movement rather than your worries. Whether it’s a walk, a hike, or a game, concentrating on the body in the present moment has a meditative effect.

Improves Mood and Self-Confidence

Regular exercise has been shown to boost self-confidence and contentment while reducing anxiety [i]. Even simple activities, like a daily walk, can significantly reduce stress and improve overall well-being.

Simple Steps to Start

• Take a 15-30 minute walk daily.

• Try stretching or yoga to combine movement with mindfulness.

• Choose an activity you enjoy — consistency matters more than intensity.

[i] Asmundson GJ, Fetzner MG, Deboer LB, et al. Let’s get physical: a contemporary review of the anxiolytic effects of exercise for anxiety and its disorders. Depress Anxiety. 2013 Apr;30(4):362-73. PMID: 23300122.