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Published 14 Feb 2025 | Updated 01 Apr 2025

How Exercise Can Reduce Stress and Anxiety

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How Exercise Can Reduce Stress and Anxiety

Life can get overwhelming, but physical activity is a powerful tool that can help.

Stress relief through exercise is well-supported by research, showing that regular movement not only strengthens the body but also positively impacts mental health. 

At Planet Fitness, we believe in creating a welcoming, inclusive space where everyone can enjoy the benefits of exercise for anxiety and stress management. Here’s how building a fitness routine can help reduce stress and anxiety—and improve your overall well-being.

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How Exercise Impacts Stress and Anxiety Levels

Regular exercise has a unique way of creating a sense of calm, boosting energy, and promoting overall resilience. Here’s how it works:

Endorphin Release

Exercise releases endorphins, known as “feel-good” hormones, which naturally elevate mood and reduce tension. This endorphin boost is one of the simplest ways to feel uplifted, as it helps relieve stress and replace anxious thoughts with positivity.

Lowers Cortisol

Physical activity also lowers cortisol, the body’s main stress hormone. When cortisol levels are high, we often feel tense, anxious, or on edge. Engaging in exercise to reduce stress helps regulate this hormone, promoting relaxation and a more balanced mental state.

Promotes Mindfulness

Exercise creates opportunities to focus on your breathing, movement, and rhythm, encouraging a sense of mindfulness. This focus shifts attention away from stressful thoughts, helping you feel more present and in control. This is especially true with exercises like yoga, where the emphasis on breathwork calms both body and mind.

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Types of Exercise to Help Reduce Stress and Anxiety

The best type of exercise for stress relief is one that you enjoy and can incorporate into your life consistently. Here are a few effective options:

Cardio Activities

Cardio exercises, such as running, cycling, and swimming, are fantastic ways to lift your mood. They get your heart rate up, which helps release endorphins quickly and reduce stress. Even a brisk walk outdoors can provide a calming break in your day.

Strength Training

Building physical strength can also contribute to mental resilience. Strength training, like lifting weights or using resistance machines, not only improves fitness but also increases confidence and self-esteem. Feeling physically strong often translates to feeling mentally empowered, making it a great exercise to reduce stress.

Mind-Body Exercises

Yoga, pilates, and tai chi are excellent for managing stress and anxiety. These activities combine movement with deep breathing and mindfulness, helping you connect with your body and relax your mind. Mind-body exercises are perfect for winding down and releasing tension, whether you’re new to fitness or looking to add variety to your routine.

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Start Small and Build Consistency

If you’re just beginning, start with short, achievable workouts. A few minutes of walking, stretching, or light cardio can make a difference. As you get comfortable, gradually build up your workout length and intensity. Consistency is key to unlocking the full benefits of exercise for anxiety.

Focus on Enjoyable Activities

The best way to stick with a routine is to choose activities you enjoy. If you love music, try a dance workout or bring your favourite playlist to the gym. If you prefer socialising, join a group class. Exercise doesn’t have to be a chore—when you enjoy it, it becomes a natural part of your life.

Pair Exercise with Relaxation Practices

Combine physical activity with other relaxation techniques to enhance its calming effects. For example, end your workout with a few minutes of stretching or deep breathing, or take advantage of Planet Fitness’s massage chairs and red light therapy in the Black Card Spa to unwind fully.

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Tips for Staying Motivated and Managing Stress with Exercise

Creating a fitness routine for stress management takes commitment, but these tips can help you stay on track and motivated:

Set Small Goals and Track Progress

Start with manageable goals and celebrate every win, no matter how small. Reaching these milestones will keep you motivated and remind you that progress is being made.

Create a Calming Environment

Choose a setting that feels relaxing and supportive. Planet Fitness’s Judgement Free Zone® creates a welcoming environment for everyone to feel comfortable, no matter their fitness level. Adding calming music or exercising outdoors can also enhance the relaxing effects of your workout.

Be Patient and Gentle with Yourself

Remember that building a fitness routine is a journey. Not every day will feel perfect, and that’s okay. Any form of movement can help relieve stress and improve your mood, so focus on the positive effects rather than perfection.

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The link between exercise and mental well-being is powerful, and physical activity offers a natural way to reduce stress and improve resilience. From boosting mood to promoting relaxation, the benefits of exercise for anxiety are accessible to everyone, regardless of fitness level. 

At Planet Fitness Australia, we’re here to support your journey toward a balanced, healthy lifestyle. Ready to feel your best? Visit us today to experience the Judgement Free Zone®, explore our Black Card perks, or try a class that’s perfect for you. Let’s work together to make stress relief through exercise part of your everyday routine!

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Meet the Author

Kathryn has over two decades experience in marketing and graduated from the Queensland University of Technology. As the Marketing Manager at Planet Fitness Australia for over 2 years, she is...
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