Why can exercise help reduce stress?
Many scientific studies have shown that regular physical exercise is an effective way to combat stress and improve our well-being. It is believed that exercise acts as a kind of stress buffer and mitigates the negative effects of chronic stress on health. Regular physical activity trains the body to better deal with stress.
Exercise also releases so-called endorphins. These are happiness hormones that lift our mood and reduce feelings of stress. Sport also promotes the release of serotonin and norepinephrine, two other hormones that are important for our emotional balance.
The stress-sport paradox
Although it is clearly proven that exercise helps to cope with stress, studies continue to show an exciting paradox. If you look at the direct hormonal effects of stress and exercise, you will see that both initially lead to the release of cortisol in the body. Cortisol is known as the body’s stress hormone. In the short term, it helps the body to become more efficient – the pulse increases, breathing becomes faster, you become more alert – the body is ready to fight or flee. Long-term or permanently elevated, elevated cortisol levels can harm your body.
It is easy to understand that cortisol is also released during exercise. After all, this is also a situation in which your body has to be efficient. But why does exercise still help you become more stress-resistant and buffer stress better, even though cortisol is released just like when you experience stress?
“Runner’s High” and improving resilience
There is still no clear explanation for this paradox. However, scientists have different assumptions. Immediately after exercise, mood-enhancing hormones such as serotonin or endorphins are released in addition to the stress hormone. In addition, blood pressure drops after exercise, which, in combination with the hormones, leads to a state of relaxation in the brain. You may also be familiar with the so-called “runner’s high” – a mood high after training.
It is also believed that regular exercise increases resilience – i.e. resistance to stress . While chronic stress tends to increase the basal metabolic rate of cortisol at rest (basal levels), regular exercise lowers it. When stress occurs again, this leads to a lower increase in cortisol and thus lower stress. More exciting psychological reading material? Sign up for the newsletter now: Email*
What influence can sport have on the psyche?
Sport not only has a direct impact on the way we experience and cope with stress , but also influences other areas of our health. It is entirely possible to become ill due to stress . We would like to briefly take a look at a few of the positive effects of sport on health:
Sleep
Regular physical activity has a positive effect on your sleep quality. Exercise can improve your deep sleep , help you fall asleep faster , and overall help you sleep more at night and feel more refreshed in the morning.
concentration
Studies such as those by Singh et al. have shown that exercise can improve the ability to concentrate in people of all ages. For adults, exercise can help them concentrate better at work or while studying. In older people, exercise can help delay or prevent dementia. In contrast, forgetfulness is actually promoted by stress .
Mental illness
Regular physical activity not only improves psychological well-being, but can also help prevent and alleviate mental illnesses such as depression , anxiety disorders and sleep disorders . For example, a meta-analysis showed that regular endurance sports have a comparable antidepressant effect to treatment with antidepressants – and without any side effects.
Physical illnesses
Not only mental illnesses, but also physical illnesses can be prevented or improved through regular physical activity. These include, for example, high blood pressure, type 2 diabetes mellitus or hardening of the arteries, which in the worst case could lead to heart attacks or strokes. In addition, the overall immune system is strengthened, making you less susceptible to infections.
Which sport is particularly recommended against stress?
The good news is: Even small amounts of physical activity can have a positive effect and help reduce stress and improve your well-being.
The Federal Ministry of Health (BMG) has issued official exercise recommendations . It recommends at least 150 minutes of moderate-intensity or at least 75 minutes of high-intensity, endurance-oriented physical activity per week to improve and maintain mental and physical health. In addition, muscle-strengthening activities are recommended at least 2 days per week.
What does that mean exactly? Translated very practically, it is recommended, for example, to integrate at least 20 – 30 minutes of light physical activity, such as walking, into your everyday life every day and to do 30 – 45 minutes of exercise 2 – 3 days per week.
Basically, any sport is suitable for reducing stress. However, endurance sports such as running, jogging, swimming or cycling are particularly effective. These sports get our cardiovascular system going and promote the release of endorphins.
What should I pay attention to when choosing?
The most important thing when choosing your sport is that you should find the sport that you enjoy the most. Swimming can be incredibly beneficial for your health and a good exercise against stress. But if you don’t actually like swimming and just force yourself to do it, you probably won’t have the stamina to maintain a good habit for long .
Maybe take this as an opportunity and try out various new sports! You’re sure to soon find the one that brings you joy. Remember that many sports can be strenuous and challenging the first time you try them. It is therefore advisable not to just give the sport one chance. A good tip can also be to combine the sport with something else that you like. For example, if you really enjoy listening to podcasts but don’t really have the time for it in your everyday life, you can get into the habit of listening to your favorite podcast while jogging. In this way, you link the new habit directly to an activity that you already enjoy.
How can I make time for exercise despite stress?
Everyday stress can make it difficult for us to make time for exercise – even when we know it would actually be good for us. After the stress of work and all of our mental load , we may feel exhausted, have little energy and maybe just don’t feel like trying something new. That’s why we have a few tips for you that might help you do sports despite stress and stay on track:
1Set realistic goals
It’s not realistic to expect that you’ll do an hour of exercise every day from one day to the next. It’s better to start with small steps and gradually increase the intensity and duration of your training.
2Plan the sports sessions into your calendar
Time management can be helpful here. Fixed appointments can make your exercise session a priority for you because you don’t plan it elsewhere in advance and develop a routine.
3Prevent obstacles
You know that after work you usually end up on the couch and then find it difficult to motivate yourself ? Maybe it helps to take your gym clothes with you to work so you can go to the gym straight after work. Observe what keeps you from exercising and get creative.
4Make exercise a social event
Would you like to do more sport, but would you much rather meet your friends? Combine both. Exercising with like-minded people is much more fun! In addition, agreed sports appointments or membership in a sports club are more binding and help you stay on the ball.
5Integrate exercise into your everyday life
Think about where you can naturally integrate exercise into your everyday life. Maybe you take the stairs instead of the elevator more often, take the bike instead of the car, or walk a few stops.
Psychological immediate help for stress and burnout
If you experience stress frequently, exercise is a simple and effective way to reduce your stress levels . Anyone who exercises regularly can improve their well-being, strengthen their resilience and promote their health. However, sometimes the stress is so great that exercise alone is not enough. Are you currently feeling very exhausted , less productive and overloaded? Are you already noticing symptoms of burnout syndrome ? Then perhaps it is time to seek professional support. We are here for you now!
With our online therapy course HelloBetter Stress and Burnout, we offer you immediate psychological help on prescription. In the online therapy course you will receive a lot of information about stress and burnout and learn strategies from cognitive behavioral therapy so that you can deal with your stress better in the future and go through life more calmly. As a digital health application (DiGA), you can easily have the online therapy course prescribed by a psychotherapist or doctor. Your health insurance company will cover the entire cost. Start your online therapy course flexibly from home.
6 may 2019