Six ways in which an exercise routine can help relieve stress and anxiety

The Covid-19 pandemic has had a major effect on our lives and many of us are still facing challenges that cause us to feel anxious, stressed, worried, sad, bored and frustrated.

These feelings aren’t new, but they have been more prominent over the last year.

So, it’s really important to do all we can to look after our mental health.

One of the best things we can do to help relieve stress and anxiety is exercise.

Whether it be a 30-minute brisk walk, an hour cycling, or a 20-minute online workout it really helps to relieve stress and reduce anxiety. It’s great to get outdoors and take in some fresh air so you don’t feel so secluded from being inside.

Even getting outside just once a day is enough to take your mind off events and appreciate the nature and scenery that we have around us.

Here’s how exercise helps relieve stress, and how you can use it to your advantage:

Increased Endorphins. You've probably heard the hype around endorphins. They are your body's natural pain killers and when released, they give you a noticeable "high".

Long periods of moderate to high intensity exercise increase the release of endorphins, which is why you'll often feel a lift in your spirits after a workout, leaving you less likely to feel stressed.

Fight or Flight.

Fight or flight is your natural, pre-programmed reaction to any stressful situation. The problem, however, is that much of today's stress doesn't require either physical fighting or running, but your body still provides the chemicals for it. This can leave you feel on edge and stressed out.

The best and most logical way to relieve this feeling is to actually do some exercise. Sprint it out, lift weights or go for a long bike ride. It's how your body was meant to respond.

Rhythm and Flow.

Some exercise, like running, cycling or lifting, lets you get into a rhythm. That rhythmic flow of a repeating action relaxes your mind. It can help clear your head after a stressful day.

Human interaction.

From this week outdoor sports and fitness classes have restarted. So, why not meet up with a small group of friends and take part in a boot camp or other fitness class? Attending a class, or going on a group run not only helps get your daily exercise in, but also lets you interact with others who are probably experiencing the similar stress from life. This human interaction will help you release some of the negativity that is associated with stress and will make you feel less alone in your problems.

Better Sleep.

Feeling stressed and not being able to sleep can be a vicious cycle. Lack of sleep can increase your stress and making it even harder to catch up on sleep the next night. Exercise not only helps break that cycle by better enabling you to handle stress in the first place, it also helps you feel tired at night so you can fall into a deep sleep without all the tossing and turning.

An Organised Life.

Stress can be brought on by a lack of organisation and planning, whether it's in your work life or home life. Following a workout plan, where you set regular, weekly goals and ultimately have a sense of achievement, will help you transfer those skills to other areas.

And if your stress isn't caused by scheduling, just knowing that you have a stress-busting workout on your calendar a few times a week will help put your mind at ease.

Next time you're feeling stressed, don't reach for alcohol or comfort food, give exercise a try instead. It may just be what you need to unwind, relax and clear your head!

“Feeling stressed and not being able to sleep can be a vicious cycle. Lack of sleep can increase your stress and making it even harder to catch up on sleep the next night.”

NHS exercise advice:

Adults should - Aim to be physically active every day. Any activity is better than none, and more is better still. Do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week.