Can Exercise Help with Anxiety and Stress?

So, what are the benefits of exercise for mental health?

Let’s get one thing straight, if exercise were a pill, it would outsell everything else on the shelf. No debate. It’s the most underutilised mental health tool we have; it can be free if you want it to be, it’s available every day, and it doesn’t come with the side effects that usually need their own leaflet. We’re not talking about turning you into an athlete. We’re simply talking about movement. Moving your body like it was built to move. And what happens when you do? Magic.

Here’s what’s actually happening inside your brain when you get up and sweat a little or a lot.

1. Less Anxiety, More Calm

Ever feel like your brain keeps replaying worst-case scenarios? Exercise is the off switch you need. Physical activity actually reduces levels of stress hormones like cortisol and adrenaline. At the same time, it bumps up production of endorphins - the “feel good” chemicals that act like natural painkillers and mood elevators. So, if you walk in with a cloud over your head, you walk out with a little more sunshine.

For women: Studies have shown exercise helps regulate hormone fluctuations tied to anxiety and PMS. This could mean fewer emotional rollercoasters.

For men: Cardio helps burn off the excess adrenaline that builds up in stressful environments, like high-pressure jobs or managing family life.

2. Kicks Depression in the Teeth

For people battling depression, exercise is often as effective as antidepressants for mild to moderate symptoms. Why? Because it increases brain-derived neurotrophic factor (BDNF), which is a fancy way of saying it helps your brain grow new neurons and make better connections.

For women: Postpartum depression responds especially well to regular walks, low-impact strength training, or group fitness. Community + movement = powerful combo.

For men: Resistance training (yep, lifting weights) can be a game changer. There’s something about pushing heavy things that makes you feel mentally lighter.

3. Sharper Thinking, Better Memory

You ever walk into a room and forget why you’re there? Regular exercise helps with that. It improves cognitive function by increasing blood flow to the brain. That means you think clearer, react faster, and stay sharper longer. It literally slows down brain aging.

For men and women: Regular movement has been linked to reduced risk of cognitive decline, including Alzheimer’s. You don’t have to outlift your gym buddy…just be consistent.

4. Confidence Levels Up

This isn’t about getting abs (although that’s fine too). It’s about showing up for yourself consistently and seeing progress. Just start with a ten-minute walk, then a couple of weeks later it's a jog. Before you know it, you're signing up for a 5K! Just know, every time you hit a goal, no matter how small, your brain takes note, “Hey, we’re doing this.” Confidence is built in those moments.

REMEMBER: It doesn’t matter what gender you are, when your body feels stronger, your mind does too.

5. Better Sleep (We Mean, Real Sleep)

Sleep is the bedrock of mental health and exercise is one of the best tools to improve your sleep quality. You fall asleep faster, you stay asleep longer, and your deep sleep - the kind where the real brain repair happens, gets deeper.

For women: If you’re dealing with menopause-related insomnia or restlessness, light evening exercise (like yoga or a brisk walk) can reset your sleep clock.

For men: Training in the morning helps regulate your circadian rhythm and improves testosterone balance, which also affects sleep cycles.

6. Built-In Resilience Training

Life can sometimes deliver those curveballs, but exercise helps you bat them away or at least stay standing. The discipline of sticking to a training routine, even when you don’t feel like it transfers to other parts of your life. It teaches your brain that hard things are possible, that you can endure discomfort without giving up at the first hurdle. That’s resilience and that spills into your work, your relationships and your ability to face tough days without unravelling.

7. Stronger Social Bonds

Let’s not underestimate this one. Group runs, fitness classes, rec sports, these things get you around people. Human connection is a fantastic antidote to loneliness, and exercise often comes with it built-in. You don’t need to talk about your feelings to benefit, you just need to show up and move in the same direction as someone else.

Bonus for women: Social fitness helps regulate mood through shared experience. Community-driven workouts often have a stronger emotional lift.

Bonus for men: It’s a way to connect without the pressure of deep conversation. Side-by-side connection beats face-to-face confrontation for most guys.

8. Hormonal Balance

Movement helps regulate key hormones like insulin, oestrogen, and testosterone and when those are dialled in, everything else starts clicking into place…energy, libido, mood, motivation.

Women: Exercise helps balance oestrogen and progesterone, particularly during menopause or hormonal dips post-birth.

Men: Lifting weights can naturally boost testosterone, which impacts confidence, sex drive, and emotional regulation.

Our Advice to You

Start where you are and don’t overthink it. Don’t wait for the motivation. Move your body. Your mind will thank you.

 Oswestry Power & Fitness specialises in Strength Training, Olympic Weightlifting and Progressive Fitness Training for all abilities. Helping you achieve your fitness, confidence and body goals.

If you have any questions, contact Head Coach Claire on 07393 195353.

To book a session click HERE

Exercise has been shown to help with easing stress and anxiety.