Stress is a universal experience, affecting adults of all ages. Put simply, stress is how our bodies respond to pressures or tension [1]. While short-term stress (i.e. acute stress, like the stress of doing well on an exam) is normal and adaptive, ongoing or chronic stress takes a serious toll on mental and physical health.
According to the American Psychological Association (APA)’s Stress in America 2022 survey results, a quarter of adults (24%) rated their average stress between eight and 10 [2]. Further, around 34% of adults report feeling that stress is completely overwhelming for them on most days [3]. Long-term stress not only heightens the risk of mental health conditions like anxiety and depression but also contributes to physical health issues such as high blood pressure, heart disease, and even a weakened immune system.
In response to growing concerns about the mental wellness of the US, health experts continue to highlight the benefits of regular physical activity as an accessible, effective way to combat stress. Decades of research promote exercise as a way to elevate mood and relieve stress in the short-term, while also protecting our mental health long-term.
Exercise and Mental Health: A Look at the Science
While exercise is not a silver bullet for any one health condition, research shows that regular exercisers tend to have lower risk for burnout, anxiety, and depression than their less active counterparts [4, 5, 6]. The Physical Activity Guidelines for Americans highlights these benefits, clarifying that regular physical activity not only improves physical health outcomes but also has positive benefits on mental wellness [6].
When it comes to brain health and mental wellness in adults, evidence suggests that regular physical activity:
Reduces the risk of depression
Reduces presence of depressive symptoms / feelings
Reduces short-term feelings of anxiety
Reduces long-term feelings of anxiety in people with and without anxiety disorders
Helps improve sleep outcomes
Improves overall quality of life
Studies also show that exercise, particularly consistent aerobic and strength training, can reduce symptoms of anxiety, improve mood, and help individuals manage stress more effectively. For example, a recent systematic review looking at mental health in undergraduate students found that “physical activity could be a mental health promotion strategy” in this population [4]. Similarly, a systematic review of cohort studies found that engaging in physical activity protects against anxiety symptoms and disorders in adults [7].
For those seeking a proactive approach to stress management, exercise offers a powerful way to improve mental resilience and quality of life over the long term.
Cortisol and Exercise – Fact versus Fiction
Cortisol, often called “the stress hormone,” is essential to health and well-being. Produced by the adrenal glands and regulated by the pituitary gland, cortisol plays several key roles in the body, including managing blood sugar, blood pressure, metabolism, and the immune response [8]. It also prepares the body to respond to stress (even the stress of exercise) by increasing blood sugar levels, enhancing the brain’s use of glucose, and mobilizing resources to repair tissues.
In healthy individuals, spikes in cortisol dissipate once a short-term stressor is over - as the body exits ‘fight or flight’ and returns to a parasympathetic state (‘rest and digest’). In those with chronic stress that is poorly managed, cortisol levels can remain elevated, which can be problematic if left untreated. Chronically high levels of cortisol can bring on unwanted symptoms, like difficulty sleeping, anxiety, depression, and muscle tension [8].
Cortisol responses to exercise depend primarily on the intensity and duration of the exercise. High-intensity workouts and prolonged exercise can temporarily elevate cortisol to help the body meet increased energy demands. However, moderate, consistent exercise supports balanced cortisol levels over time, preventing the chronic elevations associated with stress-related health issues [9].
Practical Takeaways - Putting it All Together
When it comes to using exercise as a tool for stress management, consistency and enjoyment are key. Here are three practical strategies to make exercise a regular, enjoyable, and effective part of your stress-relief routine.
Keep Showing Up: Consistency is the foundation of any successful fitness routine, especially when it comes to managing stress. Instead of focusing on perfection, aim to show up regularly. Aim to accrue about 150 minutes of aerobic physical activity, as well as two total body strength training sessions across your week.
Find Enjoyment: Not every workout will be enjoyable - that’s an unrealistic expectation. But, we are more likely to stick with an exercise routines if aspects of it are enjoyable. For example, maybe you enjoy chatting with your favorite trainer or coach during an E20 training session.
Try Mindfulness-Based Movement: Mindfulness can amplify the stress-relieving effects of exercise. By focusing on breathing, body awareness, or tuning into the rhythm of your movements, you can create a calming, meditative experience during your workouts. Maybe you try this during your next warm-up or cooldown.
Exercise is a powerful tool for managing stress, especially during high-stress seasons like the holidays. E20 Training offers personalized support to help you create an exercise routine that fits your lifestyle. Whether you’re just beginning or looking cross-train for your next big race, E20’s team can help you develop a sustainable, enjoyable routine that supports both your physical and mental well-being.
Rachelle Reed, PhD, MS, ACSM-EP is not only Head of Scientific Research and Science Communication at Therabody, but she also holds a B.A., M.S., and Ph.D. in exercise physiology. She has a passion for helping people develop healthy habits to improve both their quality of life and longevity that has driven many of her accomplishments and certifications, including having completed postdoctoral training in exercise psychology. Reed is also an American College of Sports Medicine (ACSM) Certified Exercise Physiologist and chairs the ACSM’s Continuing Professional Education Committee. For the last 9 years, Reed has worked as an industry scientist for Fortune 500 brands, bridging the gap between the wellness and research industries. Reed serves as the Head of Science and Research Advisor for E20 Training.
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