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Stress is a normal part of life, but when it feels constant, it can take a serious toll on your physical and mental health. From work deadlines to family responsibilities, the pressures of life can leave you feeling overwhelmed and depleted. It's easy to think you need a complex solution, but one of the most powerful tools for managing stress is already at your disposal: physical activity.
The good news is that managing stress doesn't require a complete life overhaul or hours at the gym. Small, consistent changes in how you move your body can make a meaningful difference in how you feel, think, and function each day. It's about finding what works for you and building a sustainable routine. Let's explore how exercise helps regulate your body's stress response, and look at practical ways to get started.
To understand why movement is so effective, it helps to know what is happening in your body when you feel stressed. Your body’s stress response, often called the “fight-or-flight” response, releases hormones like cortisol and adrenaline. These hormones prepare you to face a perceived threat by increasing your heart rate and blood pressure. In short bursts, this is helpful. But chronic stress keeps these levels elevated, leading to health issues.
Physical activity acts as a natural counterbalance. When you exercise, your body releases endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. For instance, you might have heard this referred to as a “runner’s high,” but it can be achieved through any moderate physical activity. Research shows that within just 15 to 30 minutes a day of moderate-intensity activity, you can experience mood-enhancing effects (Red Cross Canada).
Exercise also helps by reducing the levels of stress hormones in your body over the long term. It improves sleep quality, which is often disrupted by stress, and can boost self-confidence as you meet your activity goals. By focusing on your body’s movement, you also give your mind a break from the cycle of worry, acting as a form of active meditation.
Most Canadians understand that exercise is beneficial for their well-being. Yet, there is a significant gap between this knowledge and our daily habits.
According to national guidelines, adults should aim for 150 minutes of moderate or vigorous intensity physical activity per week (Government of Canada). However, 23% of females and 12% of males get less than 30 minutes of moderate or vigorous intensity physical activity per day (Government of Canada). This disconnect often comes down to common barriers like time, energy, and motivation. Understanding these obstacles is the first step toward overcoming them.
Despite the mental health benefits of exercise, women were found to be significantly less physically active than men due to facing more barriers to activity, along with more generalized anxiety during the pandemic (National Library of Medicine).
Encouragingly, Statistics Canada data shows that women aged 18 to 64 largely held onto their activity levels from 2018 through 2020–2021, while men in the same age group saw a slight decline. (Government of Canada).
Incorporating more movement into your life does not need to be complicated. The key is to start small and choose activities that align with your preferences and lifestyle. Here are some practical ways to begin.
The best form of exercise is the one you will actually do. If you dislike running, do not force yourself onto a treadmill. Explore different options to find what feels good for your body and mind. Consider:
• Walking or hiking in a local park or trail
• Dancing to your favourite music in your living room
• Cycling, swimming, or skating
• Joining a recreational sports team
• Gardening or doing active yard work
• Trying a yoga, tai chi, or pilates classes online
If 150 minutes a week feels daunting, break it down. Start with a 10-minute walk each day. Once that becomes a habit, you can gradually increase the duration or intensity. Remember, consistency is more important than perfection. Even short bursts of activity are beneficial.
Exercising in nature can amplify the mental health benefits. Studies, particularly among adolescents, have shown that outdoor physical activity is associated with positive mental health and higher life satisfaction. A walk in a park, a hike on a trail, or even some simple stretches in your backyard can expose you to sunlight and fresh air, which are natural mood boosters.
Physical activity is a powerful component of a holistic approach to mental health, but it is not a cure-all. For many people, especially those dealing with chronic stress, anxiety, or depression, it is one tool among many. It is important to recognize when you might need more support.
If your stress feels unmanageable, interferes with your daily life, or is accompanied by persistent feelings of sadness, hopelessness, or anxiety, it may be time to seek additional support. This is particularly true if you find that despite your best efforts with lifestyle changes, your symptoms are not improving. Remember that 1 in 5 Canadians experience a mental health crisis or illness each year (Canadian Red Cross), and reaching out for help is a sign of strength. Professional guidance can help you build coping strategies and find a treatment plan that works for you. Do not hesitate to speak with a healthcare professional about what you are experiencing.
Managing stress is easier when you have support. At MembersHealth, our Care Coordinators help you stay on track with your health by providing personalized guidance, regular check-ins, and help navigating care. Because your health is not just about treatment, it's about ongoing support, every step of the way.