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Surely you have heard about the benefits of exercising and the “rest and relaxation” many medical professionals prescribe. So how are the two connected? What is the benefit of trying to fit physical exercise in a full schedule?

Exercise can actually help lower your stress levels—and you don’t need to be a professional athlete for that to happen! The so-called “runner’s high” that people experience after lengthy exercise can also be achieved by simple, less vigorous exercises, including walking, swimming, yoga, and cycling.

When we get moving, our body starts producing endorphins. These are chemicals made primarily in the hypothalamus and pituitary glands that relieve stress and pain. Though natural levels of endorphins vary from person to person, movement and exercise activate our brain’s feel-good neurotransmitters and start battling stress. Focusing on a single task for a specific period of time, and a task that activates your feel-good chemicals at that, will result in you having more energy, being more optimistic, and it will also relax you.

Long-term benefits of exercising:

• boost your mood, happiness, and self-confidence
• improve your sleep
• work out daily tensions
• enhance your ability to focus on one task at a time
• decrease the symptoms associated with mild depression and anxiety

If you have a full and busy schedule, it can be difficult to carve out time for exercise. However, it doesn’t take much for your endorphins to get kicked into gear. Pencil in a bit of time on a regular basis and focus on an exercise that works for you and your schedule. You will notice that the more you devote your attention to your body’s movements and physical activity, the more you let go of daily stress, anxiety, and irritation.

Ideally adults should aim for 150 minutes of exercise each week. Essentially, this means around 30 minutes per day, five days a week. Exercise is possible without a gym membership, as walking and biking are some great ways to get moving. If you are stuck inside due to colder winter weather, consider trying yoga or aerobic videos. Investing in an elliptical or treadmill may also be a good idea for those in cold-weather climates. Tracking and monitoring your progress is key to reaching goals—so consider buying a planner/calendar or finding a phone app system that works for you.

So why not take the chance with the new calendar year to try out a new habit? Start slow, regularly devote some time to exercise and start noticing how your stress is becoming less while your optimism and concentration strengthens.