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Coping with Stress - Exercise

The benefits of exercise when you feel stressed are many. Remember that!

How EXERCISE affects your stress response. Understand your symptoms and the potential causes of stress in your life first.

Stress-reducing exercise - Why?

  1. Endorphin release: Natural chemicals in the brain that elevate mood and promote feelings of well-being. 
  2. Reduction of stress hormones: Regulate stress hormone levels, such as cortisol. Elevated cortisol levels are associated with increased stress.
  3. Improved sleep quality: Promotes better sleep quality. Sufficient, restful sleep is essential for stress management and recovery.
  4. Distraction and mental focus: Opportunity to divert attention from stressors. Focusing on a physical activity helps shift your thoughts away from stress and provides a mental break.
  5. Enhanced mood and well-being: Stimulates the production of neurotransmitters, including serotonin, dopamine, and norepinephrine, which play a role in regulating mood and promoting a sense of well-being.
Beat stress with movement

Get moving!

  1. Aerobic exercise: Engage in activities that elevate your heart rate and increase oxygen circulation, such as brisk walking, jogging, cycling, swimming, dancing, or aerobic classes.
  2. Strength or resistance training: Include resistance training exercises using weights, resistance bands, or bodyweight exercises. Strength training improves physical strength, boosts confidence, and releases endorphins.
  3. Yoga or Pilates: Combine physical movement, breathing techniques, and mindfulness. They promote relaxation, improve flexibility, and provide stress relief.
  4. Tai Chi and Qigong: These ancient Chinese practices combine gentle movements, deep breathing, and meditation. They promote relaxation, balance, and a sense of calmness.
  5. Sports and team activities: Participate in sports or team activities. These offer both physical exercise and importantly social interaction.

Incorporate exercise into your day!

  • Find activities you enjoy to help you manage stress effectively.
  • Make it easy to do or access them. Friction results in excuses. Not enough time is not an excuse. 
  • Start with realistic goals and gradually increase the intensity, duration, or frequency of your workouts. This approach ensures a sustainable and manageable exercise routine.
  • Try something different. Kayaking, bushwalking, tennis. The world is your oyster.
  • Schedule exercise sessions in your calendar, plan them, and make them non-negotiable appointments. Consistency is key.
  • Short bouts of exercise can be beneficial. Take short walks during breaks, use the stairs, or consider active commuting whenever possible.
  • Find an exercise buddy or join group classes. Exercising with others can make it more enjoyable and help maintain long-term adherence.


    Exercise is a powerful tool for counteracting and reducing the impact of stress on your body and mind or anxious feelings you might be having.

      Start today, if you haven't already. Check out the Old Bull simple stress test.

      Disclaimer: The information provided by Old Bull Health in this article is for informational purposes and should not replace professional medical advice. Our content is not intended to be medical advice, diagnosis, or treatment, and thus reliance should not be placed on it. If you are experiencing symptoms, please consult a healthcare professional.

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