THE ROLE OF PHYSICAL EXERCISE IN REDUCING STRESS

Authors: Zhou Yilai, Syed Kamaruzaman Syed Ali & Annisaa Basar

ABSTRACT

Stress is a widespread mental and physical health problem, and this review confirms physical exercise as a safe and effective stress management method, exploring its mechanisms, types, and optimal dosage. Physiologically, regular aerobic exercise modulates the HPA axis to reduce cortisol (the stress hormone) while increasing the release of endorphins and dopamine, thereby boosting resilience and mood. Psychologically, exercise reduces symptoms of anxiety and depression, improves self-esteem, and provides both distraction and social support. The most effective types of exercise are aerobic (like jogging) and mind-body practices (like yoga), with moderate intensity offering the best benefits. The recommended frequency is three to five times a week for 30 to 60 minutes per session. Given the reliance of existing studies on self-reports, future research needs to use longitudinal designs and objective biological markers to better understand long-term effects and differences among populations. Nonetheless, the inclusion of structured exercise interventions in workplaces, schools, and clinical settings is supported as an effective strategy and must be tailored to individual needs to ensure long-term sustainability.

Keywords: Physical Exercise, Stress Reduction, Cortisol, Aerobic Exercise, Moderate Intensity.

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