Some stress is good. Too much is bad.
Unfortunately, most of us fall into the second category – and it’s no wonder. Living in today’s world can be seriously overwhelming.
There’s so much competing for our attention and energy – whether it’s work demands, societal pressures, or even the state of the world.
The problem? Chronic stress puts your body in a constant ‘fight-or-flight’ mode, sending our delicate nervous system – which thrives on balance – into a frenetic, frazzled overdrive.
Our mood dips.
Our digestion suffers.
Our sleep worsens.
Our skin breaks out.
Our weight increases.
Our hormones fluctuate.
The list goes on.
But here’s the good news: exercise is one of the simplest and most effective ways to buffer against stress and boost well-being.
In honour of National Stress Awareness Month, here are 7 ways movement helps you feel calmer, stronger, and more in control.
Fun fact: movement is actually a form of stress on the body – but the good kind (in moderation, of course – more on than later).
This is known as ‘hormesis’ – a biological response where small, physical challenges (like a workout) help your body adapt, get stronger, and handle future stress better (1).
Over time, movement doesn’t just build emotional resilience; it strengthens physical resilience, too. It’s a bit like the saying: “What doesn’t kill you makes you stronger”.
Physical activity also triggers the release of ‘happy hormones’.
The likes of endorphins (natural painkillers), serotonin, and dopamine make you feel better almost instantly and offset the effects of stress (2).
These chemicals are behind the ‘runner’s high’ you get after working out – and no, you don’t have to be a runner to experience it.
This one’s big. Sleep is vital for emotional regulation. Think of it as ‘overnight therapy’, helping you process feelings, balance emotions, and reset your brain.
Exercise is one of the best ways to support sleep quality and quantity. It can help you fall asleep faster and reach deeper, more restful stages of sleep – meaning you’re better equipped to handle stress the following day (3).
Want to learn more? Read about how exercise improves sleep here.
Physical activity forces you to be present. It creates distance between you and stress – a bit like a ‘moving meditation’.
When you’re focusing on finishing a set of push-ups, you’re not ruminating on your to-do list of the awkward meeting from earlier. You’re thinking about getting through the next few reps.
This shift – from mental stress to physical sensations – is a powerful way to reset and relieve anxiety.
Stress isn’t just in your head. Unfortunately, it can show up in the body, too. Tight shoulders, clenched jaws, a stiff neck? All potential signs of stress.
Movement – particularly mind-body exercises like yoga and Pilates – are especially great for helping you release physical tension.
And since the body and mind are deeply connected (no, they aren’t separate entities!), if the body feels better, chances are, the mind will follow, too.
Activities that focus on breathwork – yoga, Pilates, and deep stretching – go one step further. They help activate the parasympathetic nervous system (aka the ‘rest and digest’ response).
Slow, conscious, diaphragmatic breathing – or pranayama, as the yogis call it, which means breath regulation – stimulates the vagus nerve, which helps calm the body, lower blood pressure, and shift you out of that anxious ‘fight-or-flight’ state (4).
No wonder yoga has earned its spot as one of the best stress relievers out there.
Last but definitely not least, movement is fun!
Whether it’s dancing, cycling, or doing a HIIT session with your favourite Mvmnt coach who just knows how to bring the energy, exercise gives you space to express yourself, boost confidence, and feel good in your body.
And when you’re in a more joyful, positive headspace, stress doesn’t hit so hard.
(PS: You can now find dance workouts on Mvmnt with coach Claudia – highly recommended for stress relief!)
When you’re extremely stressed, it’s tempting to think you need to go all-out to blow off steam – with an intense HIIT session or a heavy lift.
But excessive, vigorous exercise can actually increase levels of cortisol (the stress hormone) and tax an already-overworked nervous system (5).
If you’re feeling burnt out or overwhelmed, try gentler movement like yoga, mobility, or low-impact cardio for the time being.
Let your body recharge – and save the big stuff when you’re more balanced.
Want to supercharge the stress-relieving effects of your workouts? Take them outside.
Studies suggest being in nature can reduce stress levels even more (6). This is partly due to ‘fractals’ – soothing, never-ending patterns that occur naturally in trees, clouds, leaves, and water.
Best of all? You can now work out anywhere, anytime with Mvmnt mobile.
Oh, and find a form of movement you genuinely like.
Forcing yourself through workouts just because they’re considered the ‘best’ can quickly lead to more stress.
When you enjoy how you move, you’re more likely to stick with it – and that consistency is where the stress relief kicks in.
The most effective exercise for your mental well-being is the one that feels good and fits naturally into your life – not the one you have to force yourself to do and feels like a chore.
If you love dance, DANCE. If you love yoga, roll out your mat. If you love lifting weights, grab some dumbbells.
Ready to feel better? Start moving with Mvmnt and feel the shift.
References
Chang, Cc., Lin, B.B., Feng, X. et al.(2024) A lower connection to nature is related to lower mental health benefits from nature contact. Sci Rep 14, 6705.
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