Stress is an unavoidable part of life, but it can be managed effectively, and one of the best stress-management strategies is to engage in physical activity. As one component of an overall stress-management program, physical activity can decrease levels of tension, elevate and stabilize mood, reduce anxiety and depression, improve sleep, reduce fatigue, improve alertness and concentration, improve immunity, and improve self-esteem, thus reducing stress. Physical activity can also decrease blood cortisol (the stress hormone) and increase endorphins. Endorphins are neurotransmitters released from the brain that have analgesic properties and can make you feel good. When you engage in physical activity, your awareness is brought into the present moment, and this generates positive distractions from stressors. Regular physical activity may also help individuals be less susceptible to experiencing stress in the first place (Anxiety and Depression Association of America [ADAA], 2013; Halderman & Jackson, 2013; Mason, 2009; Mayo Clinic, 2013; Scott, 2013).
According to the U. S. Department of Health and Human Services’ Physical Activity Guidelines for Americans (2008), physical activity generally refers to movement that works the muscles, uses more energy than resting, and enhances health. Walking, running, dancing, swimming, yoga, gardening, Qigong, Tai Chi Chuan, weight lifting, and stretching are just a few examples. Exercise is a type of physical activity that’s planned and structured (National Heart, Lung, and Blood Institute, 2013).