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Whether it's running, yoga, team sports, or simply taking a walk with a friend, find an activity that you enjoy and make it a regular part of your life.
Stress and anxiety are common mental states that most are familiar with. Stress can be the result of a range of factors, from intense work to school environments and general social settings. With so much going on in our everyday lives, how you manage stress and anxiety levels day-to-day matters.
As part of our collab with Lifeline, we're sharing some tips and tricks on managing stress levels through movement. That's right, sports and physical activity are powerful tools for tackling stress head-on. Let's dive into the nitty-gritty of how staying active can help reduce stress, anxiety, and more.
Why Do We Get Stressed?
Stress, a normal human experience, is the result of the body's response to perceived threats or challenges, also known as our 'flight or fight' system. When activated, the brain releases powerful chemicals called cortisol and adrenaline. While in the short term, the release of these hormones is not an issue, long-term activation can have undesired effects like heightened anxiety, depression, headaches, etc. Mayo Clinic suggests that "learning healthy ways to cope with life stressors" is key to reducing stress levels in the body.
The Benefits of Physical Activity
First things first, let's talk about the benefits of physical activity. When you get moving, your body releases endorphins—those feel-good chemicals that act like feel-good motivators and mood elevators. Think of them as your body's own little happiness boosters.
How Does Exercise Reduce Stress?
So, how does sport reduce stress? Here are a few key takeaways:
- Endorphin Release: Physical activity triggers the release of endorphins, which can act as natural feel-good signals and improve mood. It's like a natural high that leaves you feeling more relaxed and positive.
- Distraction: Engaging in sports or exercise provides a healthy distraction. It gives your mind a break from the constant cycle of stress and anxiety, allowing you to focus on something enjoyable and productive.
- Social Interaction: Many sports and physical activities involve social interaction, whether it's playing on a team or joining a fitness class. Socialising can help reduce feelings of isolation and provide a support network, which is crucial for managing stress well.
- Improved Sleep: Regular physical activity can improve your sleep quality, helping you to feel more rested and less irritable. Better sleep means better stress management.
- Physical Health: Exercise improves your overall physical health, which in turn can reduce stress. When your body feels good, your mind is more likely to follow suit.
How Does Physical Activity Help Mental Health?
Rather than just the physical benefits, how does physical activity support good mental health? It's not just about reducing stress; it's about enhancing your overall well-being. Here are some ways physical activity can boost your mental health:
- Anxiety and Depression Management: Exercise has been shown to help reduce symptoms of anxiety and is a key part of managing depression. A study published by the British Journal of Sports Medicine found that "physical activity should be a mainstay approach in the management of depression and anxiety" and that it was "highly beneficial in improving [associated] symptoms."
- Cognitive Function: Exercise has been linked to improved cognitive function and reduced risk of cognitive decline. A study published in the National Library of Medicine found that regular physical activity was associated with better cognitive performance for both young and older adults, significantly lowering the risk of dementia. This means that staying active can help keep your mind sharp and reduce stress related to cognitive decline.
- Self-Esteem and Confidence: Engaging in physical activity can boost your self-esteem and confidence. When you set and achieve fitness goals, you feel a sense of accomplishment and pride. This can translate to other areas of your life, helping you to feel more capable and resilient in the face of stress.
Stress Reduction Techniques
Now that we've covered the benefits, let's talk about some practical stress reduction techniques through exercise. Here are a few ideas to get you started:
- Aerobic Exercise: Aerobic exercise, also known as cardio, is a fantastic way to reduce stress. Activities like running, cycling, swimming, and even dancing will get your heart pumping and release those feel-good endorphins. Aim for at least 30 minutes of moderate-intensity aerobic exercise most days of the week.
- Strength Training: Strength training, such as lifting weights or bodyweight exercises, can also help reduce stress. It not only improves your physical strength but also boosts your mental resilience. Plus, the sense of accomplishment you get from lifting heavier weights can be incredibly empowering.
- Yoga and Mindfulness: Yoga combines physical movement with mindfulness and deep breathing, making it a powerful stress-reduction technique. Try incorporating a few yoga sessions into your weekly routine to experience the benefits.
- Team Sports: Team sports like touch footy, basketball, or netball offer the added benefit of social interaction. Playing on a team can provide a sense of camaraderie and support, which is essential for managing stress. Plus, the competitive aspect can be a great way to channel your energy and focus.
- Outdoor Activities: Spending time in nature has been shown to reduce stress and improve mental health. Activities like hiking, trail running, or even a brisk walk in the park can help you feel more connected to the world around you and provide a much-needed break from the hustle and bustle of daily life.
How to Start Exercising?
If you're looking for a better way to manage stress and anxiety, but unsure where to start, it's easy to become overwhelmed with the prospect of starting a new sport or activity.
Below, we've highlighted some easy steps you can incorporate into your everyday routine to make exercising and physical activity enjoyable, even during more stressful times.
- Add Physical Activity Throughout Your Day: If you're strapped for time, have a busy work schedule, kids school drop off or last-minute plans, oftentimes, exercise and physical activity can get left behind. One easy step you can take is to make physical activity a regular part of your day. Whether that's going for a quick 10-minute walk on your lunch break or getting off the train a stop earlier and walking home, regular movement throughout your day will make it easier to integrate than having to carve out a chunk of time every day.
- Get Your Mates Involved: Who doesn't love a beach walk with a friend or kicking the footy with your mates on the weekend? Friends are the perfect excuse to get physical activity more intertwined in your daily life. Having a chat, catching up on life or just having company while completing a run or bike ride will make the time fly by without a thought. Plus, having a good support network around you will give you the space to be yourself and people to lean on when you need to.
- Choose Something Fun! Choosing an activity that is fun and you enjoy is key to actually doing the activity. If your goal is to use physical activity as a way to manage stress, then there's nothing more stress-free than doing something that actually brings you joy, peace and happiness. Whether that's joining an adult dance class, volleyball or just shooting hoops with friends on the weekend. Pick something that you find fun and it will make it so much easier to continue going when life gets stressful.
If you're not sure what you enjoy, that's ok too! Most activity centres or gyms offer free trials for different classes or you can ask a friend to come along to give you the confidence to try it out. Take the time to try a range of activities to find what clicks with you and fits your lifestyle.
So, there you have it! Through a combination of endorphin release, distraction, social interaction, improved sleep, and better physical health, the benefits of physical activity are undeniable. Incorporating regular exercise into your routine can be a game-changer for your mental health and reduce the stress of everyday life.
Whether it's running, yoga, team sports, or simply taking a walk with a friend, find an activity that you enjoy and make it a regular part of your life. Remember, the key to effective exercise and stress management is consistency. So, lace up those shoes, grab a mate, and get moving. Your mind and body will thank you!
Ready to kick stress to the curb? Check out the huge range of sports gear and accessories from rebel to make your next move your best one yet!