- Physical activity, like running, helps manage anxiety thanks to the release of endorphins, natural substances that promote well-being and mental calm.
- This effect isn’t just suggestion, but a biological response from the body that helps rebalance the nervous system and clear the mind.
- Regularly integrating movement into daily life, even with short sessions and without pressure, offers a simple and effective tool for managing stress.
I‘ve experienced it firsthand, and one of the best things about running—and physical activity in general—is how much it helps manage anxiety. I’m not just talking about physical well-being, but specifically about mental balance. Because when you move, a lot of things happen in your body. And one of the most important is the release of endorphins. Endorphins are substances our body naturally produces following effort or fear, with an effect similar to painkillers. But not only that: they are also responsible for that feeling of well-being that often comes after a workout – it’s no coincidence they talk about the “runner’s high.” You feel lighter, more serene. Even if you only ran for half an hour, even if you didn’t do anything “extraordinary.”
A biological response, not suggestion
It’s not about suggestion, but a genuine biological response: the body gets active, the nervous system finds balance, and the mind feels lighter. Thoughts seem to find some order. It doesn’t solve everything, of course, but it helps. And at certain times, that’s already a lot. Running is a simple, effective (and also quite inexpensive) way to manage stress. And you don’t need to be an athlete, you don’t need to aim for a goal. Just do it regularly. Even two or three times a week. Even less than an hour at a time.
Moving without stressing
And if you don’t like running, that’s okay too. It could be a brisk walk, a bodyweight exercise session at home, a bike ride, a swim, some yoga. The important thing is to move. But you don’t always have time, I know, or at least you feel that way. One thing that can help, if you can’t find time during the day, is to change your approach: don’t think of it as a “separate” activity, but as something to integrate into empty moments. For example, if you have twenty minutes between two calls or before dinner, go out for a couple of laps around the block. You don’t always need a free hour. Or you can use weekends to move a bit more, perhaps in a more relaxed way. The important thing is that it doesn’t become another source of pressure. It’s not a race. It’s an opportunity to feel better.
Movement as a gentle habit
A little trick that helped me: link movement to a habit you already have. Like listening to a podcast while walking. Or use the outing to make a phone call you’ve been putting off for days. Or even better: don’t do any of that and simply breathe while you move. Sometimes, leaving space for emptiness has value. Think of a drawing: the white space around the subject is what makes it stand out. If it works in art, like for Keith Haring, then it can also work for us in our time. Anyway, in the long run, you feel the effect. You notice that moments of anxiety are managed better. That your body is less tense and you can relax. And consequently, you sleep a bit more, or better. That when you’re nervous, you have an extra tool. A simple tool, always available, and all yours. It doesn’t solve everything, but it helps. And on days when anxiety is strong, just knowing you can go out and move – a little – makes a difference.