Are you seeking a calmer existence? If you want to know how to reduce stress, then read on. Whether we like it or not, stress is a natural part of life. But left unmanaged, it can wreak all sorts of havoc. That’s where physical activity can combat this. The body and mind are connected, and exercise can have a massive impact on mental wellbeing and physiology.

Join us as we explore the various ways exercise can help alleviate stress and provide you with practical tips to make the most of it. Whether you’re a fitness enthusiast or a beginner, there’s something here for everyone.

Understanding the Impact of Stress

Stress is a change of physiological state, a defense mechanism for our survival. In the face of danger, our brains release hormones such as adrenaline and cortisol, preparing us for the fight or flight response.

This was vital in prehistoric days when we lived among wild animals. However, times have changed, and we no longer must worry about running from that Sabre-Tooth tiger. The problem is no one gave our brains the memo.

Stuck in Survival Mode

In all our incredible years of evolution, we have mastered abilities of self-recognition and imagination. Yet there’s a primal part of our brain that still functions on basic survival instinct, despite our change in environment.  This part of our brain, known as the Amygdala, does not know the difference between real situations and imagined ones.

What does this have to do with how to reduce stress?

Well, you may not come face-to-face with a Sabre-Tooth tiger, but your brain will still react to perceived danger with the same stress hormones. As our imagination and daily thoughts soar, so can the stress hormones, leading to chronic stress.

How to Reduce Stress.

Dangers of Chronic Stress

It’s important to understand the influence stress has on your body. When you are constantly living in a state of elevated stress levels, it becomes a chronic condition. This can manifest in many ways:

  • mood swings and irritability
  • anxiety and depression
  • loss of appetite or overeating
  • low immune system
  • difficulty concentrating, fatigue or insomnia
  • digestion problems
  • headaches and migraines
  • high blood pressure and heart complications
  • Risk of other diseases and serious health conditions

By understanding both the physical and mental impact of stress, we can better understand how to reduce stress.

The Science Behind Exercise and Stress Reduction

Exercise is always attributed to the body and so often overlooked for its massive benefits for the mind. When you exercise, your body releases endorphins, which are feel-good chemicals in the brain. They act as natural painkillers that stimulate the body, which is why you always feel better after a workout. This is where the term ‘runner’s high’ came from.

Exercise also produces norepinephrine, a chemical that moderates your brain’s response to stress. As a result, exercise reduces your overall stress level, leaving you in a much happier state.

How to Reduce Stress Through Exercise

How to Reduce Stress Through Exercise

Participating in various forms of exercise can have a positive impact on your mind. So long as you’re consistent, it will effectively reduce stress levels.

Types of Exercise

Different types of physical activity can be particularly effective; Aerobic exercise, such as running, cycling, and swimming, has shown to reduce symptoms of anxiety and depression.

Yoga and Pilates reduce stress as they combine physical movement, mental focus, and deep breathing.

Have you ever felt sad when your dancing? Maybe consider giving Zumba, Salsa, or Hip-Hop workouts a go!

Strength training exercises also alleviate stress as it releases endorphins and builds up your resilience. These are just some examples of how to reduce stress.

Discover all the benefits for strength training here.

Creating a sustainable Exercise Routine

Finding the right exercise routine is another stress buster. The first step is to set realistic goals, start with achievable targets so you don’t get overwhelmed or disappointed. It can be as simple as walking for 20 minutes a day, and gradually increase the intensity as your fitness improves. By setting attainable goals, you’ll feel a sense of accomplishment and stay motivated to continue.

It’s equally important to find activities you enjoy. Whether it’s dancing, swimming, weightlifting, or hiking, engaging in activities you like makes it easier to stick to a routine. When you look forward to your workout, it becomes less of a chore and more of a reward. This in turn, reduces stress and boosts your mood. Your exercise routine should feel like a natural and enjoyable part of your day.

How to Reduce Stress Through Exercise - Running

How to Reduce Stress and Gain

By introducing a regular exercise routine, you can gain all these benefits:

Improved Sleep

You’ll find it easier to fall asleep and maintain a consistent sleep schedule. Not getting enough sleep affects important hormones that control appetite, energy levels, mood, and stress. Research shows that people who sleep for six hours or less are at higher risk for stress and obesity. After a solid workout, you will have no trouble falling asleep! A good night’s sleep also reduces cravings for carbs, increases your focus and tolerance. This is a win-win situation.

Confidence and Personal Strength

When you’re feeling energised, refreshed, and are smashing your goals, it does wonders for your confidence. Your body gets stronger, as does your mind, pushing past the pain barriers of your workout. This builds your resilience which will carry with you outside of the gym.

Improved physical fitness releases good hormones on a regular basis, motivating you to keep going. It’s a positive cycle of stress reduction and confidence building that makes exercise such a valuable tool for emotional wellbeing.

Super Brain

Exercise doesn’t just encourage those happy chemicals in your brain. It also produces neurotransmitters that create new brain cells and increases the size of the Hippocampus. This is a part of the brain responsible for memory and makes you more alert and aware. A sharpened mind promotes mindfulness, another example of how to reduce stress.

A Stress Outlet

No matter how bad your day, exercise will always alter your physiology which changes your mood for the better. As a bonus, it’s a great distraction to interrupt the vicious cycle of negative thoughts. During exercise your body is releasing a high amount of adrenaline, and this causes tunnel vision. You will find your mind predominantly focused on getting through the workout. Through exercise you can use negative feelings to gain a positive mind and body.

How to Reduce Stress and Lose

Wait, no one likes losing right? But with exercise, your losses are actually gains! With a regular exercise routine, you can potentially smash these barriers:

A Troubled Mind

Over time you will notice a significant change in your moods and thinking patterns. Regular exercise gets you out of the house and into the sunshine. This increases natural serotonin levels from exposure to the sun. This hormone plays a key role in moods and sleep and low levels are linked to depression. Exercise encourages more social interaction, and it improves resilience to influences like alcohol and cigarettes. This all impacts your mood and stress levels for the better.

Excessive Weight

Regular exercise, along with healthy eating, can make a difference to your body composition. It speeds up your metabolism, making it easier for your body to burn fat. The more muscle you have, the faster your metabolism works.

Staying active and keeping busy can reduce emotional eating and boredom snacking. It triggers energy neurotransmitters in the brain, which boosts your motivation to do more. Experts say the key to losing weight is burning more calories than you consume. By exercising regularly, you’ll be able to burn off more calories. Carrying less weight around can help to reduce stress on both your body and mind.

Prolonged Feelings of Anger and Resentment

Ever felt like punching the boss? Not to worry, with regular exercise you can resist those evil urges and vent your frustrations in the gym. Having an outlet for your frustrations not only helps you de-stress, but it can also give your workout a real boost. The harder the workout, the more endorphins you will produce. By the end of your workout, you will be feeling calm without running the risk of losing your job!

Higher Risk of Illness

Of course, there are no guarantees with anything in life, but regular exercise increases your chances of prolonged health. It improves your breathing and heart rate, so you won’t feel out of breath all the time. It influences your metabolism, giving you more control over insulin, which is a big deal for diabetes.

Exercise strengthens your immune system, helping you fight off viruses, and it helps you build muscle. When your body is functioning well, it can have a big impact on how stressed you feel every day. As they say, “A healthy body, a healthy mind”

How to Reduce Stress and Be Calm

How to Reduce Stress by Combining Mindfulness and Exercise

In today’s fast-paced world, stress has become a common companion for many. But mixing mindfulness with exercise can be a powerful way to reduce stress. By understanding the connection between exercise, stress, and mindfulness practices, you can experience a holistic approach to managing stress.

The Connection Between Mindfulness and Stress Reduction

Mindfulness involves being fully present in the moment and having a non-judgmental awareness of your thoughts, feelings, and body sensations. This practice has been proven to reduce stress and encourage relaxation, giving people a more balanced perspective on life and its challenges.

Applying this to exercise enhances the physical and mental benefits of the workout. It makes the experience more rewarding and rejuvenating.

Combining Exercise and Mindfulness Practices

Integrating mindfulness into exercise can be as simple as focusing on the sensations of the body during movement – the rhythm of breathing or the feeling of your muscles engaging. Include mindful walking, yoga, or tai chi in your fitness routine to accelerate your stress reduction. IntenSati is a perfect example of combining various exercise styles with positive mantras.

Mindfulness exercise helps you stay present in the session and enjoy the process rather than fixating on outcomes. By combing the two practices, you can experience the stress-relieving benefits that both activities offer.

How to Reduces Stress with Social Connections and Group Exercise

By joining a group setting, you can further improve your mental wellbeing. The social aspect of exercise, particularly in a group setting, can make you feel supported and more motivated. With group exercise classes, you can feel a sense of camaraderie and belonging, eliminating any feelings of isolation and anxiety.

Being surrounded by like-minded people in a positive environment encourages us to share experiences, challenges, and successes. It’s a sense of community which can serve as a powerful stress reliever. We all like emotional reassurance and encouragement.

How to Reduce Stress - Group Fitness

>>Click here for 10 simple tips to relieve stress at home or the office<<

Do Yourself a Favour

Incorporating regular exercise into your routine will significantly reduce stress levels. Whether it’s a brisk walk, a yoga session, or a high-intensity workout, physical activity is proven to lower stress and boost mood. If you have wondered how to reduce stress: exercise is the solution you’ve been searching for.

So, lace up those trainers and start reaping the stress-busting benefits of exercise today.

Spread the word


  1. Hi ,
    I have no idea that exercising can improve mental health, I needed to hear that. My focus was loosing the weight because everyone seem to notice it. So I can lose more than fat wow! thanks for the post.

    • Hi Matie, that’s right exercise can improve your overall well-being. How we feel on the inside is just as important. All the best, thanks for reading.

  2. ow, another superb post from you, I just finishes reading one of your post and couldn’t stop myself from reading another. In the beginning what reasons you have mentioned, I have all of them except digestion and heart problems LOL. Actually I love your post, we all get tired we all suffer from fatigue but how to overcome it is the real thing. I love they way your have mentioned about what we lose and what we gain. I have become a fan and a regular viewer of your website now, please keep sharing your posts with us. Thank you:)

    • Hi Sarah, I really appreciate your comments. It’s amazing what exercise (and good nutrition) can help with. Overcoming fatigue can be hard, so it’s important to remember the positive gains. Thanks for your support.


Leave a Comment