Combat stress with sport: Why exercise helps so much

Even though it may not seem like it to us at times, “Your body loves to move.” British psychologists Charlotte Mottram, Alison Woodward and Shanti Farrington assure us of this in their book The Psychology of Stress. Mobility is not only healthy per se, but also has a helpful side effect: “Exercise supports recovery from stress.” This happens on several levels:

1. Body

“Stress,” say the authors, “manifests itself physically as much as it does mentally.” The heart beats faster, blood pressure rises, the adrenal gland releases the mobilization hormone cortisol: the body prepares itself for a situation that demands everything from it. But if acute stress becomes chronic, the system tips over: instead of activation, we experience exhaustion, tension and pain.

Physical activity is an antidote to this development. Aerobic sports such as jogging, trekking and cycling in particular have a blood pressure-lowering effect. They regulate cortisol output and release mood-enhancing and pain-relieving endorphins. When used regularly, they also reduce – as studies have shown – oxidative stress, i.e. the accumulation of reactive oxygen molecules (“free radicals”) that can cause cell damage.

Recurring stress also tenses the muscles. Movement counteracts such tension. In some body therapy procedures, participants are encouraged to specifically explore how and where stress manifests itself in their body – in order to then register and counteract exactly these physical warning signs in everyday life, even if it is just with a few stretching exercises or a ten-minute walk.

2. Emotions

Setting the body in motion has a direct effect on our emotions. The neurotransmitter dopamine that is then released is a transmitter in the brain’s reward system and promotes a feeling of well-being and relaxed joy.

Studies confirm that regular physical activity counteracts anxiety and depression. In 2018, an American research group led by Sammi Chekroud came to the conclusion in an analysis of survey data from more than 1.2 million people: people who exercised a lot logged 43 percent fewer days on which they felt mentally bad than those with a more sedentary lifestyle. As the team further discovered, it wasn’t really the amount of training that mattered. More wasn’t always better. It didn’t really matter whether you did yoga, walking or professional sports: everything helped.

In addition to the aforementioned biochemical effect, this effect could also be mediated via a psychological mechanism, according to the book authors: “Exercise shifts our focus away from stress-inducing thoughts towards the sensations in our body. It therefore allows us to redirect our attention to more pleasant experiences.”

3. Integration

“A growing body of research supports the idea that stress management training is most effective when it combines physical and psychological elements,” state Mottram, Woodward and Farrington. Practices such as yoga, tai chi or Pilates combine physical exercises with breathing techniques and mental focus. This integrative experience of body and soul counteracts the fragmented, narrowed feeling that is typical of stress.

According to the authors, such mind-body techniques activate the parasympathetic strand of the autonomic nervous system, which is aimed at calm and relaxation. This dampens the stress-related overactivity of the sympathetic branch, i.e. the opponent of the parasympathetic nervous system. The pulse calms down, the blood pressure drops. If you practice such exercises regularly, the nervous system is trained to recover more quickly from stress and “maintain emotional balance even in the face of demanding situations”. In addition, integrative training has the advantage that the body is used and perceived more consciously than with mere fitness training. This makes it possible to more specifically identify the very personal triggers that are causing you stress.

4. Resilience

The term “resilience” has become commonplace for the ability to not let stress get too close to you and to shake it off more quickly. Exercise supports this psychological resilience. Even more so when you’re out in the countryside. In 2015, an interdisciplinary research team led by Gregory Bratman showed that just a 90-minute walk in nature reduced activity in brain regions associated with rumination loops and depressive thoughts.

In addition, according to the authors, physical endurance strengthens confidence in one’s own performance. And knowing that you have an always-accessible anti-stress tool through physical activity creates a sense of control and what psychology calls “self-efficacy”: I can cope with life.

Staying physically active also promotes stress resilience in a very tangible way: the heart and circulation are strengthened and the quality of sleep improves. Restful sleep is a key factor for emotional balance.

5. Connection

A fabulous stress buffer – and so much more – is the feeling of connection with other people. And being physically active is a good opportunity for casual social contact, be it in a dance class, a running club or simply hiking with friends. The “collective euphoria” when sweating together – measured, for example, by the release of endorphins, dopamine and oxytocin – surpasses the feeling of well-being during solo exercise.

It also reduces perceived exertion. Everything is easier together. “When people move together, they not only benefit from the physical activity, but also from the shared experience,” write the three stress experts. “This creates a feeling of belonging, reduces loneliness and provides a support network in challenging times.”

Your feedback on this article to the editors
keyboard_arrow_right