The Connection Between Exercise And Stress

Medical literature has established that exercise can have numerous health benefits, including increased mental fitness and reduced stress. Managing stress can also prevent certain chronic illnesses, such as cardiovascular diseases. However, some people may be unaware of the mechanisms that allow exercise to have these unique benefits. Understanding the full connection between stress and exercise may help you make healthier choices in your life. 

What is stress?

Stress is a physical and emotional reaction in the body's nervous system, often as a response to experiences that are emotionally and physically challenging. Sometimes, stress can be beneficial. For example, athletes may put their bodies through stress during a rough game or training during a workout. Afterward, they can rest and recover, allowing their nervous system to control before they practice again. These situations can be considered one of the positive effects of stress, as it motivates individuals to meet their goals. 

However, long-term or severe stress can result in relationship conflicts, financial hardships, and physical illness. In some cases, stress is traumatic and can lead to post-traumatic stress disorder (PTSD). Despite its variations, there may be similarities between the stress response in humans. When in a stressful situation, everyone's body automatically responds by inciting the stress response, which is often unavoidable. However, how you respond to stress and control your system can be in your control. 

How does exercise reduce stress?

The opioid system and endorphins

Endorphins are chemicals naturally produced in the brain to relieve pain and stress. Endorphins are also referred to as endogenous opioids in clinical settings, as these neurotransmitters interact with the body's opioid system by binding to receptors, causing an analgesic effect.

While there have been hypotheses regarding endorphins, euphoria, and exercise, endorphins are healthy and do not adversely impact the body. However, studies have suggested that people with certain characteristics like perfectionism, obsessive-compulsive behavior, and disordered eating are more likely to develop compulsive exercise due to this system. Regardless, exercise can be a healthy way to keep your body functioning optimally.  

The monoamine system: Serotonin, dopamine, epinephrine, and norepinephrine

The monoamine system produces crucial neurotransmitters, including serotonin, dopamine, and norepinephrine. 

Studies have demonstrated that serotonin synthesis increases following aerobic exercise, specifically treadmill and wheel running. An increase in serotonin levels through natural means, like exercise, is similar to the function of antidepressants. Aside from depression, low serotonin has also been linked with other mental health conditions like anxiety and obsessive-compulsive disorder (OCD). 

Decreased dopamine levels are associated with a lack of pleasure, motivation, and reward. By increasing this neurotransmitter, people may feel more positive about themselves and other aspects of their life. 

Epinephrine and norepinephrine are two neurotransmitters with various physiological and psychological functions. However, regarding mood, norepinephrine is more influential, as it may reduce depressive symptoms alongside stress. Acute exercise has been shown to increase the levels of both hormones, increase alertness, reduce anxiety, and increase concentration. 

How does exercise reduce stress psychologically? 

Outside of brain chemistry, exercising can yield positive results to one's emotional state. Usual physical activity may allow people to learn, adapt, and rebuild, resulting in beneficial psychological outcomes. Below are a few of these potential outcomes. 

Distraction

Exercise to reduce stress can be a helpful distraction for some individuals, enabling them to escape stressful situations for an hour or two. Going to the gym, jogging around the block, and using yoga for stress relief, are a few examples of ways that people use physical activity to take a break, allowing themselves to dedicate time to self-improvement. 

An improved sense of self-efficacy

Self-efficacy refers to one's sense of control over potential threats, and those who have a heightened self-efficacy often have fewer worrisome thoughts and experience lesser anxiety. When people exercise, they may notice increased endurance and less pain over time. Through these improvements, they can trust that they can manage stressful situations more than they originally thought.  

Exercises and activities that provide a sense of accomplishment can be ideal for addressing stress. Martial arts and weightlifting are two examples of activities in which performance can be tracked, particularly when compared to activities like hiking. However, any type of physical activity may be helpful. For instance, using yoga for stress relief may reassure a person that they control their body. 

Anxiety tolerance

Anxiety can contribute to stress and vice versa. Exercise has been proven to reduce anxiety significantly, which may, in turn, reduce stress levels. Relatively intense workouts can mimic the physical effects of stress and anxiety, like rapid heartbeat and sweating. By exposing yourself to these sensations in a positive way, you may feel better equipped to cope with anxiety and stress when they arise.   

Can stress influence the impacts of exercise? 

Although exercise may reduce stress, it is also believed that there is a reciprocal relationship between the two. Evidence shows that those who face stress are less likely to engage in physical activity and resort to unhealthy habits to cope. 

Specific populations who may struggle with chronic and long-term stress include military spouses, cancer patients, survivors of abuse, first-time parents, and medical school students. These individuals may find exercising difficult due to their schedules or stress levels. People with low stress may be more likely to exercise frequently and reap the benefits. Their increased exercise levels may allow them to manage their stress and maintain an exercise routine.

If you or a loved one is experiencing abuse, contact the Domestic Violence Hotline at 1-800-799-SAFE (7233). Support is available 24/7.

Since stress can negatively influence whether someone chooses to partake in physical activity, it can have clinical implications. Those who are constantly stressed can often benefit from exercise the most. However, because their physical or mental well-being can cause barriers to exercise, stress can lead to additional health concerns that make it more difficult to exercise. Breaking this cycle may help you maintain your health and create a routine.  

Counseling options 

Exercising may reduce stressful emotions but is not a substitute for medical attention and care. If you're experiencing side effects of stress, such as anxiety, depression, insomnia, or other concerns, speaking to a professional, like a therapist, may be helpful.

If you have a busy schedule or feel that adding an in-person appointment to your schedule is out of reach, you can also try an online therapy platform like BetterHelp. Online therapy websites can connect you with someone with experience in your symptoms. Whether living with a specific mental health condition or wanting to tackle stress, thousands of specialists can be found online. You can avoid the stress of commuting or finding parking by attending therapy from home over the phone, via video calling, or online chat. 

Stress can result from mental health conditions but can also contribute to their development. Online counseling can be a viable resource for receiving mental health support. One study assessing the effectiveness of an internet-based CBT program found that it successfully treated mental illnesses like depression, anxiety, OCD, bipolar disorder, and other conditions. Stress can also be addressed through these methods.