How Physical Activity Reduces Stress and Supports Mental Health

At the Anxiety and Depression Association of America (ADAA), we believe in empowering people with evidence-based tools to manage anxiety, depression, and related disorders. Physical activity is one accessible strategy that can support emotional well-being alongside other approaches, such as therapy, self-care, and social connection.

Stress is a normal part of life, but too much stress can affect both your mental and physical health. Many people report feeling stressed or anxious on a regular basis, and for some, stress can interfere with daily activities, relationships, sleep, and overall well-being.

While stress cannot always be avoided, it can be managed. One effective and accessible way to help reduce stress is through regular physical activity.

Why Physical Activity Helps With Stress

Physical activity benefits more than just your body; it also supports your mental health. Research indicates that being physically active can help reduce stress levels, enhance mood, boost energy, and promote improved sleep.

Health professionals often recommend exercise as part of a healthy lifestyle because it can help people feel more balanced and better able to cope with everyday stressors. Discover more in our Prescribing Exercise for Mood and Anxiety-Related Disorders webinar.

How Exercise Supports Mental Well-Being

Boosts Mood

Physical activity helps the brain release endorphins, chemicals that improve mood and promote a sense of well-being. These “feel-good” chemicals can help counter the effects of stress.

Reduces Tension and Anxiety

Regular movement can help reduce feelings of tension, worry, and restlessness. Even short periods of activity may help calm the mind and body.

Improves Sleep

Stress and anxiety can make it harder to fall asleep or stay asleep. Exercise can help improve sleep quality, which in turn helps reduce stress.

Improves Focus and Energy

Stress can make it difficult to concentrate or feel motivated. Physical activity can help improve alertness, focus, and overall energy levels.

What Types of Exercise Are Helpful?

There is no one “right” type of exercise for managing stress. What matters most is choosing activities that feel enjoyable and realistic for you. Many people find stress relief from:

Walking
Running or jogging
Yoga or stretching
Cycling
Swimming
Dancing

Low- to moderate-intensity activities are often especially helpful. Research also shows that even brief activity, as little as a few minutes, can help reduce anxiety and improve mood. For 2025 research from the American Psychiatric Association, go here.

For information on how exercise can reduce stress, visit the National Institutes of Health's Emotional Wellness Toolkit and discover more on ADAA's Exercise for Stress and Anxiety page.

Exercise as Part of a Bigger Picture

While physical activity can be a powerful tool for managing stress, it is not a substitute for professional treatment for anxiety, depression, or other mental health conditions. Exercise works best when combined with other supports, such as: