Evidence-Based Lifestyle Approaches to Stress Management Move the Body, Calm the Mind A regular exercise routine has been shown to modulate stress and its physical effect on the body.43,44 There are several proposed mechanisms by which physical movement can aid in stress management. Physically fit individuals exhibit a lower activation of the physiological stress response when a stressor is administered.45 This could be because exercise stimulates the HPA axis and triggers a cortisol release. Repeated exposure to a particular stressor, in this case exercise, can result in HPA axis adaptation, meaning the HPA axis becomes trained to have a milder stress response.46 Studies have shown that regular exercisers demonstrate adaptations of the HPA axis and decreased peripheral sensitivity to glucocorticoids like cortisol.47 Studies show that regular exercise also reduces circulating cortisol levels in the body.48 Physical activity may also boost endorphins, our feel-good neurotransmitter, production to up to five times the basal serum concentrations.49 Increased concentrations of these endorphins can directly improve mood, but they can also have effects on our other stress hormones. Higher levels of circulating endorphins have been shown to suppress levels of adrenocorticotropic hormone (ACTH) and cortisol.50 Many forms of exercise show benefit, from yoga51 to weightlifting52, so choose an activity that’s enjoyable to you and incorporate it into your daily routine.
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