Before deciding how often to exercise, identify your goals:

  • Fitness?
  • Weight control?
  • Stress management?
  • All of the above?

For general health and well-being, aim for either:

  • Strength training at least 2x/week

OR

  • 30 minutes of moderate exercise at least 5x/week (increased heart rate, still able to carry on a conversation) (150 min/week)
  • 20 minutes of vigorous exercise at least 3x/week (sweating, breathing heavily) (75 minutes is optimal, according to the CDC)

    If you struggle to fit working out into your schedule, even moderate exercise in 10 minute chunks can lead to health benefits.

    Need more ideas?

    Decompress. Energize. Reboot. You’re 30 minutes away from a less-stressed you.

    How can exercise help you work through stress?

    • Exercise boosts mood by decreasing cortisol (the stress hormone) and increasing endorphins (feel-good chemicals).
    • Breathing and repetitive movement can contribute to feelings of tranquility.
    • Exercise provides an outlet to work out frustration and anxiety. If cortisol is already in your system, work up a healthy sweat to remove stress-induced toxins in your body and feel better faster!
    • Exercise can take your mind off your stressors and give you a sense of control, confidence and groundedness in the present moment.
    • Exercise can strengthen your immune system to better fight colds and other minor illnesses that can affect your stress levels in the future.
    • Exercise lowers blood pressure.
    • Both cardio and slower forms of exercise help to improve self esteem, relaxation, resilience, sleep quality and overall mental health.

    What’s the best exercise for reducing stress?

    Figure out what time of day is best and most practical for you (if you struggle to wake up, scheduling an early morning run may be setting yourself up to fail!)


    Any time of day you can fit working out into your schedule is the best time. People who exercise at any time of day report better exercise than those who did not.


    Schedule your workout – if you wait until you “feel like it,” you might be waiting a long time!

    How can exercise help you work through stress?

    There’s no one best exercise to help reduce stress. To help you get started, think about these questions:

    Division of Student Affairs Resources

    Unsure about the best way to start exercising? Sign up for one of the many free BearFit classes located in the Sumers Rec Center or look into a free fitness consultation with a BearFit trainer who will help you find what you’re looking for in your exercise, answers questions, discuss nutrition, and set you up for success.

    For more information, contact: Meghann Feely, Assistant Director of Fitness and Wellness at the Sumers Recreation Center.

    Student Health Center – Danforth Campus

    Visiting Us

    • The SHC is located on the lower level of Dardick House on the South 40 on Shepley Drive.
    • The Zenker Wellness Suite is in the Sumers Recreation Center (Room 303).

    View/download the Exercise & Stress flyer