Exercise and stress: Get moving to manage stress

You know that exercise does your body good. But you're too busy and stressed to fit it into your daily plan. There's good news when it comes to exercise and stress.

Almost any form of exercise, from aerobics to yoga, can act as a stress reliever. If you're not an athlete or you're out of shape, you can still use exercise to help manage your stress.

Find the connection between exercise and stress relief, and learn why exercise should be part of your stress management plan.

Exercise improves your health and sense of well-being, which gives you more energy every day. Exercise also has some clear benefits to relieve your stress.

• It pumps up your endorphins. Physical activity may help pump up the production of endorphins, the brain's feel-good neurotransmitters. Specifically, physical activity increases a brain chemical called beta-endorphin. This can increase feelings of happiness and reduce feelings of pain. It is often called a runner's high. Any aerobic activity, such as a fun game of tennis or pickleball, or a nature hike, can create this happy feeling. Research has found that exercise also increases other brain chemicals that help lessen pain.

• It cuts down on the negative effects of stress. Exercise can offer relief while the body is reacting to stress, such as the flight-or-fight response. It can help the body's systems practice working together when dealing with stress.

  This can have positive effects on the body — including the heart and blood vessels, digestive. and immune systems — helping protect against harmful results of stress. For example, it can lower resting heart rate and blood pressure, and help improve the immune system. It can even lessen the effects of aging.

• It's meditation in motion. After a game of racquetball, or a long walk, run or swim, you may find that you've forgotten the day's irritations. You also may find that you focus only on your body's movements and breathing during exercise.

  As you start to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task helps you stay calm. It can increase your energy and optimism. It can help you focus and think clearly, and it even can help you use your imagination and improve problem-solving skills.

• It improves your mood. Exercising a few times a week can increase your self-confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety. Exercise also can improve your sleep, which is often disturbed by stress, depression and anxiety. All these exercise benefits can ease your stress levels and help you better manage your body and your life.

A successful exercise program begins with a few simple steps.

• Talk with your healthcare professional. If you haven't exercised for some time or you have health concerns, talk to your healthcare professional before starting a new exercise plan.

• Walk before you run. Start slowly and build up your activity level gradually. Excitement about a new exercise plan can lead to overdoing it and possibly even injury.

  Most healthy adults should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week. You can mix the two types. Examples of moderate aerobic activity include brisk walking, biking or swimming. Vigorous aerobic activity can include running or swimming laps.

  Aim to exercise most days of the week. For even more benefits, and to help keep or speed up weight loss, get 300 minutes or more of moderate aerobic activity each week. Also, aim to do strength training exercises for all major muscle groups at least two times a week.

• Do what you love. Almost any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. For example, you might try walking, stair climbing, jogging, dancing, bicycling, yoga, tai chi, gardening, weightlifting or swimming.

  And remember, you don't need to join a gym to get moving. Take a walk with the dog, try body-weight exercises or do a yoga video at home.

• Put it in your calendar. Depending on your schedule, you may need to do a morning workout one day and an evening activity the next. But carving out some time to move every day helps you make exercise an ongoing priority. Add exercise to your schedule throughout your week.

Starting an exercise plan is just the first step. Here are some tips for sticking with a new exercise plan or refreshing a tired workout:

• Set SMART goals. Write down SMART goals — specific, measurable, attainable, realistic and timely goals.

  For example, find a specific time to exercise that works for you. If your main goal is to lower stress, you could make a specific goal to walk during your lunch hour three times a week. Or try a goal such as doing online fitness videos at home two evenings a week. If needed, find a babysitter to watch your children so that you can attend a cycling class once a week. Some gyms even offer child care.

• Find a friend. Knowing that someone is waiting for you at the gym or park can be a powerful incentive. Make plans to meet friends for walks or workouts. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts. And friends can make exercising more fun.
• Change up your exercise plan. If you've always been a competitive runner, look at other, less competitive choices that may help with stress management. For example, try Pilates or yoga classes. As a bonus, these kinder, gentler workouts may improve your running while also lowering your stress.

• Exercise in short bursts. Even small amounts of physical activity can be helpful. Being active during the day can add up and have health benefits. For instance, if you can't fit in one 30-minute walk, try a few 10-minute walks instead. Take a midmorning or afternoon break to move and stretch, go for a walk, or do some squats or pushups.

  Or try interval training, which involves short bursts (30 to 60 seconds) of intense activity at almost full effort. This type of exercise can be a safe, effective and efficient way of gaining many of the benefits of longer duration exercise.

What's most important is making physical activity part of your lifestyle every week. Don't think of exercise as one more thing on your to-do list. Find an activity you enjoy and make it part of your weekly and daily plan. Maybe you enjoy an active tennis or pickleball match, or maybe you like a meditative walk down the street. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.