Exercise and stress relief

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.