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Regular Exercise Helps Reduce Effects Of Mental Stress

How does regular exercise help reduce effects of mental stress?

The positive effects of regular exercise are indisputable. Consistent physical activity has been shown to prevent and manage chronic diseases. Furthermore, regular exercise has shown it can reduce mortality up to 30% for both men and women.

In addition to a lower mortality rate and preventing and managing chronic diseases, several studies have shown that exercise improves self-esteem, and happiness. This supports the concept that exercise offers a protective benefit against mental disorders.

Regular exercise will also slow the rate of age-related memory and mental decline. The results of these studies were the groundwork for using exercise to combat cognitive disorders, like Alzheimer’s and Dementia.


Stress, Anxiety, And Depression are not all the same

Although they are separate disorders, anxiety and depression are often linked together. It is common for individuals who suffer from depression to experience symptoms of an anxiety disorder. For instance, nervousness, difficulty sleeping, lacking attentiveness, and irritability are common symptoms.

It has been found in studies that nearly 50% of individuals diagnosed with depression had a previous history of anxiety. However, there is no evidence that one causes the other.

Anxiety disorders are the highest documented mental illnesses. Over 40 million adults in the United States have been diagnosed with an anxiety disorder. In other words, that’s close to 20% of the adult population!

As you can see below stress, anxiety, depression and other mental health disorders are on the rise.

The good news is anxiety disorders are very treatable. Unfortunately, over 60% never take the first steps to receiving treatment for their anxiety.

As studies show exercise can be a critical weapon in the battle against stress-related psychiatric disorders. In short, adults who regularly exercise suffer fewer symptoms of depression and anxiety.


Take the first step by alleviating stress

When I am trying to improve something about myself I’ve found the most success with a mentor or guide. In my article Self Improvement With Meditation, when I wanted to learn more about meditation, I reached out and connected with Richard Haight. Richard’s a spiritual teacher who focuses on embodiment meditation, and a master instructor of samurai arts.

In an article that asks the question, “how does regular exercise help reduce effects of mental stress” I reached out to Russ Yeager.

how does regular exercise help reduce effects of mental stress

Russ is presently one of the top fitness coaches in the world. However, what he really does for his clients goes beyond that. He is committed to helping people look and feel amazing, and reach goals they never thought possible. Mental and emotional benefits of exercise, especially during times of increased stress is a primary focus for Russ with his clients.

After winning an international physical transformation contest at 27 years old, Russ was inspired to leave his career as a Certified Public Accountant and dedicate his life to helping others. Consequently, as Russ’s clients’ bodies transformed he noticed that their businesses, relationships, and level of happiness transformed as well.

Today Russ specializes in helping male business owners and executives grow their business, make more money, have better relationships with their wives and kids, and live happy fulfilled lives. His clients accomplish this by first taking control of their bodies, health, and energy.


After my initial contact with Russ I presented him my findings on exercise and the effects it has on stress. I had several back and forth conversations with him on the subject. Below are some excerpts from our conversations.

Russ states,

“The correlation between regular exercise and stress levels and overall mental and emotional wellbeing is amazing. As you stated the research is there to prove it, but what’s fun for me is to actually see these changes in myself and my clients in the real world. “

Exercise relative to body transformation versus exercise for emotional and mental benefits.

“The great thing about the emotional and mental benefits of exercise is they are not only long lasting but are immediate! You can’t do one workout and transform your body or your physical health. That takes 3-12 months depending on where you start, but you can transform your mood, energy level, stress levels, and happiness in just one workout!

If you are depressed and anxious, I can’t emphasize enough how beneficial and immediate the benefits of exercising can be. I have a client who owned a large phycological services company that dealt with many clients suffering from depression, and his number 1 “prescription” was to exercise!”


On a specific incident or client that best demonstrates this situation.

“One of my online coaching clients, Darren, went from clinical depression and attempting to take his own life 4 times, to now being one of the most motivational and inspirational people I know. It took work and time, but regular exercise and improving his physical body, mind, and spirit at the same time was a huge part of his transformation.”


What Exemplifies A Typical Client

“Most of the clients I work with now are successful male business owners and executives who are not necessarily depressed. They make good money, have a wonderful wife and kids, but are stressed out. Often too exhausted to play with their kids or give their wife the attention and love they really want to.

That’s no way to live! All the money and business success in the world can’t buy good health, relationships or happiness. However, what they quickly realize is that when they make their health a priority, not only does their level of energy and happiness at home improve, but they gain the edge in the marketplace and actually see a marked increase in their business and income.

When you start the day with an awesome weight training session and put some good quality nutrition in your body, you show up in the office as a different man and people notice. Your clients, team members, vendors, and everyone you come in contact with sense your level of energy, confidence, and what I like to call “magnetic attractiveness” and it becomes contagious.”


When I inquired to learn more from Russ about exercise programs for his clients 

‘I’m a big believer in lifting weights. Not only for the physical benefits you can’t get from other types of exercise, such as stronger, bigger, more defined muscles, increased fat burning by boosting your metabolism, and stronger bones, but because it also brings out the “inner warrior” in you. I know after an intense weight training session, I feel “unstoppable” and many of my clients tell me the same thing.

I believe everyone, men and women, should include a minimum of 2 days per week of weight training or resistance training in their fitness program. However, while I love lifting weights, some people don’t. So the majority of your routine should be based around something you actually enjoy so that you are more likely to stick with it long term.”


So many people claim they don’t have time to work out.

Most of Russ’s clients are successful business owners and must have busy schedules.  I asked him how he can be seeing so much success among his clients. 

“So many people say they don’t have time to work out, but that simply is not true. Many of the most successful and extremely busy businessmen and women in the world not only make time to exercise, but credit it as one of the most important activities of their day. Far too many people use being “busy” as an excuse. I have done this in the past, but “busy” isn’t success, RESULTS are success. Working out on a regular basis, eating mostly healthy nutritious foods, and getting plenty of sleep and rest, directly impact the results you have in your business and life.”


Final thoughts from Russ

“While getting a coach and mentor is a great idea as Lee said, don’t let finding the “perfect” plan or coach stop you from taking action today. Just get your body moving!

You are literally only one workout away from a better mood!”


Here are a few ways to learn more about Russ and his methods of training.

Russ offers a 7 day FREE trial to find out if his program is right for you. You can learn more about his program by clicking the link here.

He also offers several other free resources on his website. 

Male executives and business owners interested in learning more about Russ’s Body, Business, and Life Transformation coaching services can visit

Russ is also a successful author of the book, Live Longer, Feel Better, and Look Great Naked! In this book Russ shares the secrets he’s learned from over 20 years of research, trials, and experiences. Learn Russ’s method on how you an get the energy, health, and body you desire. 
how does regular exercise help reduce effects of mental stress

You can also learn some of the secrets Russ personally used for creating a dramatic physique transformation. YES THAT’S ME! 27 Must Have Secrets for a Complete Physique Transformation. Further, Russ released this short Kindle format to cut to the chase and let you in on the steps he took to transform his body in just 12 weeks! 
how does regular exercise help reduce effects of mental stress

Both of these titles you can easily find on Amazon.


The key factors in how exercise will help reduce the effects of mental stress

Studies show:

  • That exercise improves self-esteem, and happiness.
  • Slows the rate of age-related memory and mental decline.
  • Lowers stress-related psychiatric disorders.
  • You can transform your mood, energy level, stress levels, and happiness in just one workout!
  • Anxiety disorders are very treatable, unfortunately, over 60% never take the first steps to receiving treatment.
  • Adults who regularly exercise suffer fewer symptoms of depression and anxiety.
  • Don’t wait for the perfect coach or plan, take action today!


Exercise is often the first thing a doctor will prescribe for a variety of symptoms and conditions. The fight against stress and anxiety is no different. Certainly, exercise can be your front line of defense to prevent anxiety and help you live a more healthy and fruitful life.


Have you ever suffered from anxiety, increased stress, or depression? 

Did you use exercise to help reduce the effects of mental stress? 

Let us know your results and what other steps you took to battle mental stress.

This Post Has 12 Comments

    1. Lee Goupil

      Thanks Trey, that means a lot coming from you! I sincerely appreciate you reading and especially taking the time to comment.

  1. tariq

    thanks Lee. I think more now than ever we need to be more aware of how we are feeling, thinking and being. I used to work for a men’s mental health charity and saw close up the effects of mental health issues. It’s not rocket science, eat well/move your body and meditation…but we all seem to get caught up in life and forget the basics, until life makes us stop.
    It would be great to maybe get some simple exercise plans

    1. Lee Goupil

      I agree Tariq, it’s not rocket science and often many of us know the steps we need to take for better health yet we don’t take them.
      It’s funny that you mention “more now than ever”. I’ve used exercise to help reduce the effects of mental stress and create a positive vibe for a long time. When I have times, for whatever reason that I can’t be active I can feel it mentally and physically, I’m just not the same. With so much stress happening right now with the current pandemic I felt inspired to learn more on this subject and to craft this article. I appreciate you reading and taking the time to comment.
      I regard to some simple exercise plans, I’m not sure what exactly you are into for exercise routines but I’d recommend following the links to Russ, he has great free resources on his site.
      Also, here are a couple of links.
      This is for general all around fitness
      This is a heavy bag routine you might like.
      This one is a great resource. The exercises can be done by men as well and the article has links that will provide more workouts to select.

      Thanks again and report back on the workout plans

  2. Tom


    Really important and appropriate article here, and I am so glad I came across it. During these extremely tough times, our mental health is strained even more than before. So it’s so important that we do all we can to try to relieve that stress and keep our minds as strong as possible.

    I agree that regular exercise does relieve stress and we can do this while we are locked down at home. As you say, so many people have the excuse that they don’t have the time to workout. Well, they most definitely cannot use that excuse anymore during these times. We have more time on our hands now than we ever did. So we must put this time to good use and help our mental health with exercise.

    Thank you for sharing and keep up the amazing work on your website.

    All the best,


    1. Lee Goupil

      Thanks for reading Tom and taking the time to comment.
      Yes, regular exercise should be a healthy habit in our regular lives. Especially in time of increased stress like a pandemic it’s even more important to reduce the effects of mental stress. When many of us our quarantined at home I believe now is the best time to get a healthy habit of regular exercise started.

  3. Russ

    Great Post. I am certainly looking at iproving not only my physical but also mental fitness, especially during lockdown. I will most certainly be looking at the books you recommend also. Thanks for a great post.

    1. Lee Goupil

      Thanks for reading and commenting Russ. Best of luck and let me know how it goes.

  4. Angelique

    I totally agree: physical exercise is absolutely helpful to mental stress. Many people don’t prioritise it in their busy schedules. Personally I love to do any forms of physical exercise, so it automatically comes hight on my agenda. If you’re a person that doesn’t liking exercising, it becomes the last thing on the daily “to do list” which is easily shifted to “next time”. So I think it is important for those people to find a type of physical exercise that they actually like to do. If they don’t like gym workouts, soccer, ball sports or cycling, then maybe dancing is? Or hiking? Or maybe they could change daily habits as taking the stairs instead of the lift, or going to the office on a bicycle instead of public transport or car? But one must first understand the necessity to perform a daily minimum of physical activity in order to stay healthy, physically AND mentally. First step is recognising the need! One must first realise that current lifestyle is causing too much stress, which is causing all kinds of effects and symptoms….only then that person is ready to change habits I think.

    1. Lee Goupil

      Thanks for reading and taking the time to comment.
      Those are all great suggestions you made for habits people can undertake to become more physically active. As you said just walking more, taking stairs instead of the elevator, and minor shifts in our daily habits can have major effects on our wellness. I remember seeing a study about the difference between “fit” people and overweight people and just the amount of steps the fit person takes in an average day vs an overweight person is astronomical. This avalanches into other habits on a daily basis that add up over time and make a huge difference in our health.

  5. Ali

    What a nice post you wrote Lee! I really enjoyed reading it and could not be silent about your post so I decided to leave my comment here and say Thank You for sharing this quality post. Actually I was looking for information about the mental stress and when I landed on your website and read this post, it answered all my questions in details and it was exactly what I wanted to know.
    I’m happy that you’ve decided to write about this topic and share it with others. It’s very useful post in my opinion and can definitely be used as a great source for everyone who is interested to know about this topic.

    I will definitely come back to your site again to read more posts. Keep up quality articles! 🙂


    1. Lee Goupil

      Hopefully for whatever reason your were searching about mental stress this article or another was bale to help. Stress is something we can’t avoid in our lives but can be managed and controlled through exercise, meditation, and other tactics. Thanks for reading and taking the time to comment.

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