Whether you’re a frequent runner or a fan of afternoon jogs, you may have heard of—or even experienced—a “runner’s high”. This phenomenon is characterized by a short, sudden euphoric feeling and an elevated mood following an intense run. While some runners may find themselves perpetually chasing this exhilarating high, the mental benefits of exercise extend far beyond these fleeting moments of joy.
Research has shown that exercise plays an important role in mood regulation and stress management. A carefully controlled experiment shows that people who complete a 20 to 30-minute bout of aerobic exercise report feeling calmer (Jackson, 2013)2. One explanation is that physical activity releases neurotransmitters like dopamine, serotonin, and endorphins which help regulate stress and emotions. Another is that exercise acts as a “break” from your stressors. Whether it's a brisk walk in nature or an intense gym session, focusing on physical activity serves as a “time-out” from mental stress.
In a study examining exercise habits and emotions of young adult participants, frequent aerobic exercise is associated with fewer or less severe symptoms of depression, anxiety, and general stress (Bernstein and McNally, 2018)1. An important finding of this study was that more active individuals reported less rumination and greater coping self-efficacy, or perceived ability to cope with stressors or negative mood. This suggests that regular exercise may even alter how people process and respond to their emotions beyond directly elevating their mood.
When you go to the gym, jog, or play a sport, you are rarely alone—especially on a busy college campus like Purdue’s. For this reason, exercise can be a social activity and a means to make meaningful connections. Exercising with others can lead to the development of meaningful relationships, which in turn contribute to a greater sense of well-being. A study involving college students showed that exercising with others was more stress-relieving than exercising alone (Plante et al., 2001)3. While group exercise can be more calming, it can also be more empowering, motivating you to push yourself further than you would otherwise.
Ultimately, exercise’s physical and emotional benefits make it a powerful contributor to well-being. So, although it may be challenging to find the time to exercise regularly, consider starting small with manageable activities such as walking or jogging. Establishing a consistent exercise routine and finding a workout partner can help you stay motivated and get the most out of your exercise sessions. If you're new to working out and need help determining where to begin, consider joining a class or working with a trainer at the CoRec. In doing so, you can transform exercise into a lasting habit that is both physically and mentally rewarding.
Wojciech Kielbus
Bernstein EE, McNally RJ. Exercise as a buffer against difficulties with emotion regulation: A pathway to emotional wellbeing. Behav Res Ther. 2018 Oct;109:29-36. doi: 10.1016/j.brat.2018.07.010. Epub 2018 Aug 1. PMID: 30081242.
Jackson, Erica M. Ph.D., FACSM. STRESS RELIEF: The Role of Exercise in Stress Management. ACSM’s Health & Fitness Journal 17(3):p 14-19, May/June 2013. DOI: 10.1249/FIT.0b013e31828cb1c9
Plante, T.G., Coscarelli, L. & Ford, M. Does Exercising with Another Enhance the Stress-Reducing Benefits of Exercise?. International Journal of Stress Management 8, 201–213 (2001). https://doi.org/10.1023/A:1011339025532
Wojciech Kielbus is a junior studying Neurobiology & Physiology in the College of Science with minors in psychology and chemistry. After graduation, he hopes to attend medical school and learn more about the nuances of human health and well-being. He enjoys spending time with family and friends, volunteering, and swimming.
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