ANXIETY & EXERCISE

Have you ever felt less stressed after working out? There’s a reason for that! Let’s look at the physiology of exercise, why it relieves stress, and how you can incorporate regular exercise to relieve anxiety or stress. 

Exercise & Your Brain 

Exercise directly affects your brain in several ways. 

• Exercise causes your brain to release endorphins, feel-good chemicals that improve mood and decrease pain. 

• Over time, regular exercise improves your response to life’s acute stressors by reducing stress receptors in the brain. 

Why Exercise Relieves Anxiety & Stress 

Besides the direct effects on the brain, exercise helps reduce anxiety and stress in other ways. 

• Exercise helps with sleep onset and sleep quality which plays a part in reducing stress 

• Stress and anxiety can affect your focus and energy levels. Exercise can improve cognitive function so you think more clearly. 

• Exercise provides periods of distraction so you aren’t focusing on life’s worries

How to Start a Regular Exercise Program for Stress Relief 

So, this information all sounds great. But how do you make it happen? Here are some tips to start your exercise and stress-relief journey. 

• Set SMART goals, that is, Specific, Measurable, Attainable, Realistic, and Timely goals. These goal-setting exercises will help you keep on track with your initial journey. 

• Workout with a friend. Working out with someone can improve accountability. 

• Find an activity that you like to do. Biking, walking, running, and strength training are all good options. 

• Exercise in short bursts. If time is an issue, plan out 10 minute periods where you can get exercise throughout the day. 

If you want help starting your exercise journey, email us at the Pittsburgh Fitness Project, or go to our Start Here page!