Claire Jenkins
Fitness Trainer
ACSM-CEP, MS, RYT-200
Stress has become a near-constant companion in many people’s lives. Whether it stems from work demands, parenting challenges, financial concerns, or simply the pace of daily routines, chronic stress can take a serious toll on both your physical and mental health.
During Stress Awareness Month, it’s an ideal time to pause and reflect on practical, science-backed ways to manage stress more effectively. One of the most powerful, and often underutilized tools available is exercise.
If you’ve ever wondered how exercise reduces stress or have been searching for a way to relieve stress and anxiety in a sustainable way, this guide will walk you through the science and offer actionable strategies you can start today.
What’s Happening in Your Body When You Experience Stress?
Stress triggers a cascade of physiological responses in the body, commonly referred to as the “fight-or-flight” response. When you perceive a threat, your hypothalamus signals the release of stress hormones like cortisol and adrenaline. These hormones increase heart rate, elevate blood pressure, and prepare your body for immediate action [1].
While this response can be helpful in short bursts – like when you need to respond to a dangerous situation quickly – chronic activation can lead to negative health outcomes, including anxiety, depression, cardiovascular disease, and weakened immune function [2]. That’s why learning how to regulate stress is essential—and where exercise comes in.
Reducing Stress Through Exercise
Exercise is one of the most effective natural stress relievers, supported by decades of research. Here’s how it works:
1. Regulates Stress Hormones
Physical activity helps lower baseline cortisol levels over time, reducing the overall burden of chronic stress [3].
2. Boosts Mood-Enhancing Chemicals
Exercise stimulates the release of endorphins, often called “feel-good” hormones, which promote a sense of well-being and reduce pain perception [4].
3. Improves Brain Function
Regular movement enhances neuroplasticity and supports the production of brain-derived neurotrophic factor (BDNF), which plays a role in mood regulation and resilience [5].
4. Promotes Better Sleep
Stress and poor sleep are closely linked. Exercise helps regulate circadian rhythms and improves sleep quality, which in turn reduces stress levels [6].
5. Provides a Mental Break
Focusing on movement (whether that’s lifting weights or following a yoga flow) offers a form of active meditation, helping you disconnect from stressors [7].
5 Workouts That Reduce Stress
Not all workouts affect stress the same way. The key is finding movement that both challenges and calms your body. Here are five evidence-backed workouts that can be particularly effective in reducing stress:
1. Low-Impact Cardio (Walking, Elliptical, Cycling)
Low-intensity steady-state (LISS) cardio is one of the most accessible ways to relieve stress. Activities like walking or cycling promote rhythmic breathing and steady heart rate patterns, which activate the parasympathetic nervous system – the “rest and digest” state.
This works by reducing cortisol levels, improving mood without overstimulation, and is easy to sustain on a regular basis. To get started, try a 30-minute brisk walk outdoors or a gentle cycling session while listening to calming music or your favorite podcast.
2. Strength Training
Resistance training is not just for building muscle, it can also be a powerful stress-management tool. Studies show that moderate-intensity strength training can significantly reduce symptoms of anxiety [8].
This works by enhancing self-efficacy and confidence, providing a structured outlet for tension build up, and improving your metabolic health. To get started, try a full-body routine 2–3 times per week, focusing on controlled movements like squats, rows, and presses.
3. Yoga and Mindful Movement
Yoga combines physical movement, breathwork, and mindfulness, making it especially effective for stress reduction. Research shows that yoga can decrease cortisol levels and improve emotional regulation [9].
This works by encouraging deep breathing (an effective stress relief tool), activating the parasympathetic nervous system (rest and digest), and reducing muscle tension. To get started, follow along with a 20-minute gentle flow focusing on slow transitions and breath awareness.
4. High-Intensity Interval Training (HIIT)
While it may seem counterintuitive, short bursts of high-intensity exercise can help reduce stress when done appropriately. While stress might increase during your workout, HIIT helps to regulate your stress response long-term. HIIT can improve resilience to stress by training your body to recover more efficiently [10].
This works by releasing endorphins quickly and building physical and mental resilience over time. To get started, try a workout where you complete 10–20 minutes of intervals (e.g., 30 seconds effort, 60 seconds rest), keeping total volume manageable.
5. Pilates or Core Training
Core-focused workouts like Pilates emphasize controlled movement, posture, and breathing. These elements make it both physically strengthening and mentally grounding.
This works much like yoga, by enhancing the mind-body connection, improving posture and reducing tension, and encouraging focus and control. To get started, try a 15–25 minute session focusing on slow, controlled exercises, being mindful of form and breath.
Bonus: Outdoor Activities
Spending time in nature while exercising amplifies stress-reducing benefits. Outdoor movement has been linked to improved mood and reduced anxiety [11].
To get started, try hiking, jogging in a park, or even stretching in your backyard.
How to Relieve Stress and Anxiety Beyond Exercise
While exercise is powerful, combining it with other strategies creates a more holistic, effective approach to stress management.
Practice Deep Breathing
Controlled breathing techniques—such as diaphragmatic breathing—can quickly calm the nervous system. Slow, deep breaths signal safety to your brain and reduce physiological arousal [12]. Try box breathing: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat as many times as desired.
Prioritize Sleep
Sleep deprivation increases cortisol and impairs emotional regulation. Aim for 7–9 hours of quality sleep per night to support stress resilience [6]. Create a consistent bedtime routine and limit screen exposure before sleep.
Stay Connected
Social support plays a critical role in buffering stress. Talking with friends, family, or a support group can reduce feelings of isolation and improve coping skills [13].
Maintain a Balanced Diet
Nutrition impacts stress more than many people realize. Diets rich in whole foods, omega-3 fatty acids, and antioxidants support brain health and reduce inflammation linked to stress [14].
Practice Mindfulness or Meditation
Mindfulness practices help you stay present and reduce rumination – one of the key drivers of anxiety. Even 5–10 minutes per day can make a difference [15].
Create a Sustainable Stress-Relief Routine
Consistency matters more than intensity. The best stress-relief routine is one you can maintain over time. The best way to do this is to start small. Aim for 20-30 minutes of movement, most days of the week. This can be a mix of cardio, strength, and recovery workouts to keep this interesting. On top of that, pick 1-2 additional stress-management habits to help round out your routine.
As always, listen to your body. Some days you may need energizing movement like HIIT, other days, a slow walk or stretch may be more beneficial.
Move to Manage Your Stress
Understanding how exercise reduces stress reveals just how powerful movement can be. Not only can exercise improve physical fitness, but it can boost mental well-being, as well. From regulating hormones to improving mood and sleep, exercise offers an effective way to combat stress.
When paired with other healthy habits like mindful breathing, quality sleep, and social connection, it can become a foundation of a resilient, balanced lifestyle. This Stress Awareness Month challenge yourself to move with intention—not just for fitness goals, but for a calmer, healthier mind.
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