"I’ve got 99 problems, but after a workout, stress ain’t one!"
- Jay-Z (what he meant to add to the song, before he made songs cry)

It seems like everyone is stressed out these days! In a fast-paced and sometimes relentless world, both kids and adults face stress and anxiety on a daily basis. Whether it’s the pressure of school or the challenges of work and family, these feelings can become overwhelming. Although some stress is healthy for us, not all stress is created equal. For the stress that does not service us, there is a solution. Fortunately, one of the best remedies for managing stress and anxiety is something simple and accessible to everyone—exercise.
Physical activity doesn’t just benefit the body; it has a profound effect on mental health too. Feeling strong leads to feeling like you have more control and makes you more comfortable in your own skin.Let’s explore how exercise helps both children and adults manage stress and anxiety and why it’s a crucial tool in maintaining overall well-being
How Exercise Reduces Stress
Exercise is known to reduce the levels of cortisol, the body’s primary stress hormone. When you’re stressed, your body releases this hormone, but engaging in physical activity helps balance these stress levels. Exercise also stimulates the production of endorphins, often called the “feel-good” chemicals, which act as natural mood boosters.
Physical Activity and Anxiety Reduction
Anxiety can make daily tasks seem daunting, but regular physical activity is a powerful way to combat these feelings. Exercise helps reduce the physical symptoms of anxiety, like tension, rapid breathing, and a racing heart. It also provides a mental break, allowing you to refocus and reset.
Regular exercise significantly reduces anxiety by boosting endorphins, the brain's "feel-good" chemicals, and lowering cortisol, a stress hormone. Studies show that aerobic activity not only improves mood and stress response but also acts as a distraction from anxious thoughts, enhances resilience, and improves sleep quality—all of which contribute to lower anxiety levels.
Exercise as a Healthy Coping Mechanism for Kids
Kids today face a wide range of stressors, from academic pressures to social challenges. Physical activity offers children a healthy way to release pent-up energy and reduce their stress. Exercise also improves their sleep, which is critical for managing both stress and anxiety.
Tip for Parents: Encourage your child to participate in activities they enjoy, whether it’s riding a bike, playing a sport, or even dancing. The goal is to make exercise fun and a regular part of their routine. What I often do with my social fitness groups, is I take games that the kids enjoy and figure out ways to add exercise into it, so that they do not feel like they are working out (if they are opposed to exercising or shy to do it if not having the best motor coordination).
Improved Focus and Mental Clarity
Exercise not only helps with stress and anxiety but also improves focus and mental clarity. For both kids and adults, physical activity enhances cognitive function by increasing blood flow to the brain. This can help with concentration, problem-solving, and reducing mental fatigue. Exercise has also been shown to be some of the most effective non-medication based approaches to improving executive functioning skills for kids and adults who are diagnoses with ADHD.
Building Routine and Structure
Creating a regular exercise routine can provide much-needed structure for individuals who are overwhelmed by stress or anxiety. This is particularly helpful for those with ADHD. For kids, having a set time for physical activity helps create balance between schoolwork and relaxation. For adults, a workout routine serves as a mental break and a chance to recharge. The consistency helps build this positive behavior in your life and makes it much more likely that you will continue to commit to your physical health as it becomes a habit!
Tip: Start small by incorporating 20-30 minutes of exercise into your daily schedule. Activities like walking, stretching, or yoga can be effective stress-relievers.
Social Benefits of Exercise
Participating in group exercise or sports not only provides physical benefits but also enhances social connections. For kids, playing team sports fosters friendships and a sense of belonging, while for adults, group fitness classes or workout buddies can create a supportive community. Team exercises also help kids (and adults) learn how to work out group dynamics, practice their resilience and is a fun way to problem solve and workout issues- which all help arm a person with skills to endure tough or low times in their life.
Types of Exercise for Managing Stress and Anxiety
Not all exercise has to be intense to be effective. Simple activities like walking, yoga, or swimming can have a huge impact on reducing stress and anxiety. The key is finding an activity that you enjoy, so it becomes a sustainable part of your lifestyle. When you realize that cardio exercise is simply raising your heart beat over an extended period of time, you quickly learn there are many ways to do this without feeling you have to be a track athlete. This is also why it is helpful to teach your child about checking their heart rate, determining their max and target heart rates, so they know if they are getting the workout they need.
Tip: Try out different forms of exercise to discover what works best for you or your child. The more enjoyable the activity, the more likely you are to stick with it.

Exercise is one of the most accessible and effective ways to manage stress and anxiety. Whether you’re a child or an adult, regular physical activity can boost your mood, improve focus, and help you feel more in control. Start by incorporating small, enjoyable exercises into your daily routine, and over time, you’ll notice the positive effects on your mental and physical well-being.
If you are one of those people who hate working out, trick yourself into trying it and making it a habit. I have rarely came across a person, who has made exercise a part of their day, complain that exercise is holding them back from happiness, connecti0ns or personal progress/growth.
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