Why Exercising Helps Reduce Stress

Dr. Morgan Camp M.D.

IN BRIEF

There are so many ways that regular exercise can help balance your life, but one of the key ways, is through the reduction of stress. When you feel great in your body, it's a lot easier to let things roll off your back. Check it out; it's as easy as a daily walk!

One key to a healthy body is a healthy mind. When we are at ease within ourselves and free from stress, our physical well-being is vastly improved and our health is given a significant boost. Both mind and body are connected, and likewise, a healthy body can improve our mental health. As life continues at a fast pace, slowing down and allowing time to concentrate on our physical and mental health is ever more important.

We all know that exercise is good for the body and adds many benefits to our physical wellness. Benefits include:

  • Strengthens the heart 
  • Lowers blood pressure
  • Can reinforce bone mass and strengthen muscles. Physical activity at a moderately-intense level can slow the loss of bone density that comes with growing older. (1)  
  • Increases blood circulation 
  • Improve lung capacity
  • Can help with weight control. Exercise burns calories, and by combining physical activity with a healthy balanced diet, weight can be managed effectively.
  • Fights illness by bolstering the immune system
  • Reduces risk of type 2 diabetes. (2)  
  • Stress and exercise are intrinsically linked because one of them (exercise) can help alleviate the other one (stress). As well as the physical improvements the body gains from exercise, mental health can also be improved.
  • Depression: Research has shown that exercise may fight against depression by blocking negative thoughts and distracting from daily woes. 
  • A higher level of fitness can help raise mood and may improve sleep patterns.
  • Exercising with friends, or within a group increases the opportunity for social contact.
  • Feel-good chemicals in your brain such as dopamine and endorphins are released after physical activity. Exercise may also rid your brain of chemicals caused by stress.

Balancing The Body Naturally Through Healthy Lifestyle

We often think about exercise as gymnasiums, fitness classes, running, cycling, or even lifting weights. While these conventional methods are extremely effective ways to improve our overall fitness and reduce stress, we don’t need to spend vast amounts of money on annual gym memberships or expensive home equipment to stay trim. 

By tweaking our daily routine and adding a few simple changes to our lifestyle, we can greatly improve our physical and psychological condition. 

Here are a few alternatives of everyday methods that can keep us active without resorting to the fitness ‘norm’. 

  • Walking: Whether going for a hike with friends, taking your dog for a walk, or leaving a little bit earlier for work and traveling on foot – walking is a great form of exercise. It is also a lot easier on the joints and muscles but with similar benefits. (3) 
  • Walking Meditation: Also known as kinkin, walking meditation is a practice that involves movement and walking between periods of sitting meditation. Some tentative research suggests walking meditation may help to reduce or regulate cortisol, the main stress hormone. (4)  
  • Dancing: Turn on your radio and start swinging those hips. Dancing is an excellent form of exercise, whether it’s on your own or with friends. Watch your mood improve by tripping the light fantastic to your favorite music. Alternatively, sign up for Zumba or a dance class such as Tango or Flamenco. (5)
    Housework. Giving your home a deep clean burns many calories, and with a tidy, immaculate showhome, the feel-good factor shoots to the maximum.
  • Yoga: Not only does yoga relax you but it also stretches your muscles, improves posture, and calms your mind. And the beauty is, you don’t have to be an expert to get involved. Yoga can be done at home, within a class, or even on-line within a group meeting. 
  • Tai Chi: This gentle form of exercise not only stretches muscles but also relaxes your mind and improves concentration.
  • Bike to work: You don’t have to be signed up to a Spin-class or involved in a competition to get the benefits of cycling. If you live too far from your workplace to walk, try cycling instead.
  • Steps: Simply take the stairs instead of using the elevator or escalator.
  • Playing with your kids: Children have boundless energy. Spend more time playing with your kids and use this as a form of alternative exercise. Feel the benefits and joy-factor this bonding will produce.

Diet and Supplement

While feeling the benefits and self-satisfaction from exercise, a good diet can aid and support a healthy lifestyle too. By eating and drinking the correct foods, our body and mind reap the rewards. A well-balanced diet can help stave off the effects of stress and disease too. 

The correct diet can boost our energy and recovery levels, before and after exercise. And when we fuel ourselves with the right nutrients, coupled with moderate levels of exercise, we can really support our bodies in giving stress and anxiety the boot. (6)  

Having a relaxed mind is an obvious precursor when it comes to stress and exercise. Feelings of calm and serenity can fight against stress while allowing you to motivate yourself for exercise.

Be Serene stress and anxiety capsules, packed with powerful yet natural ingredients offer unique, non-sedating relief to the stresses of daily life. The formula is designed to relax and return your mind and body to a state of calm and happiness.

Other lifestyle factors that can improve your reaction to stress and exercise are:

  • Quit Smoking: Research into smoking and stress has shown that smoking raises anxiety and tension instead of helping people to relax. Nicotine produces an intense sense of relief, such that individuals smoke on the assumption that tension and anxiety are minimized. This feeling of relaxation is temporary, and withdrawal symptoms and intensified cravings soon give way. (7)  

Physical symptoms such as headaches or breathlessness may be caused by smoking, as well as making people feel irritable, anxious, or weak.

Exercise is also more difficult due to heart and lung problems caused by smoking. (8)  

  • Reduce alcohol intake: Drinking alcohol after a hard day at work may seem like a good way to relax, however, alcohol is a depressant and can lead to higher levels of anxiety, dehydration, headaches, and interrupted sleep patterns. Drinking excessive amounts of alcohol can lead to liver complications, obesity, and cardiovascular damage. (9)  
  • Be Serene: Any time you notice a craving… alcohol, smoking, or otherwise, give Be Serene Instant Relief a try. This Be Serene formulation goes to work almost instantly to help support you in a more healthy reaction to stressors.

Regular exercise is one of the best things you can do for your health, and although opinions vary, many health professionals and experts suggest a minimum of 30 minutes of moderate-intensity physical activity on most days will improve fitness and decrease the risk of health problems. 

If you are not used to or haven’t exercised for a long period start slowly and increase your workout plan gradually so as not to cause injury. 

Also, If you have any pre-existing conditions you should seek medical advice before beginning an exercise regime. 

Sources 

  1. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4954144/#:~:text=Exercise%20in%20the%20prevention%20of%20type%202%20diabetes&text=Interventions%20involving%20physical%20activity%20have,years%20following%20the%20initial%20intervention
  3. https://pubmed.ncbi.nlm.nih.gov/23559628/ 
  4. https://en.m.wikipedia.org/wiki/Walking_meditation
  5. https://pubmed.ncbi.nlm.nih.gov/25773637/ 
  6. https://www.medicalnewstoday.com/articles/eating-a-mediterranean-diet-may-reduce-the-effects-of-stress
  7. https://pubmed.ncbi.nlm.nih.gov/10540594/
  8. https://www.fda.gov/tobacco-products/health-information/how-smoking-affects-heart-health
  9. https://www.healthline.com/health/alcohol-and-anxiety#risks

Products For Stress Control

"Best for Every Day Relief"

$39
per bottle

"For When You Really Need it"

$39
per bottle

Sources

About Dr. Morgan Camp M.D.

Dr. Morgan is an expert in Functional and Integrative Medicine with a Strong Emphasis in stress related illnesses like anxiety and insomnia. In addition to his 20 years of work in Functional Medicine, he has expanded his practice to include work on the deeper aspects of our being that point to the root cause of our illnesses working with Mind Body Wellness, Energy Medicine, and Healing with Consciousness.
Share Post on:
Share on facebook
Share on linkedin
Share on pinterest

Recent Article

Anxiety, calming exercises, living with anxiety, stress, stress responses