We all feel it — the pressure, the pace, the never-ending to-do list. Stress is now so common that it’s practically part of modern life. But here’s the thing: exercise is one of the most effective antidotes we’ve got.

And it’s not just a feel-good theory. Studies show that regular physical activity can be as effective as medication for mild to moderate anxiety and depression. That’s right — movement really is medicine.

So, if you’re feeling the strain, here’s how to make exercise your go-to stress reliever.

1. Exercise Sociably

Training with others does more than just keep you accountable — it builds connection, confidence and community. Social interaction itself releases feel-good hormones like oxytocin, helping to reduce stress and boost mood.

At AdMac Fitness Small Group Training, we’ve built exactly that: a supportive, high-energy environment where you can train hard, laugh, and leave feeling better than when you arrived. You’ll push yourself further, stay more consistent, and enjoy the social buzz that makes a huge difference to mental wellbeing.

If stress has been building, don’t go it alone. Join a group — you’ll feel the benefits in your body and your mind.

2. Exercise Doing Something You Love

There’s no single “best” form of exercise for mental health — it’s the one you’ll actually do. Enjoyment is powerful medicine.

When you move in a way you love — whether that’s lifting weights, running, boxing, or dancing — your brain releases endorphins and dopamine, the chemicals that promote calmness and happiness. You’ll look forward to your workouts rather than seeing them as a chore.

Find your thing and stick with it. Consistency beats perfection every time.

3. Exercise Outdoors

Nature has a remarkable way of resetting your system. Just 20 minutes outdoors can lower cortisol (the stress hormone), reduce muscle tension, and improve mood. Research titled Psychological benefits of outdoor physical activity in natural versus urban environments: A systematic review and meta-analysis of experimental studies’ concluded…

‘Physical activity undertaken outdoors in natural environments is more beneficial for a range of psychological outcomes compared with urban environments.’

And yes — even in the East End of London, you’ve got options. Walk or run along the river, explore local parks, or cycle beside the canals. The combination of fresh air, daylight, and movement is a mental health multiplier. You don’t always need the mountains!

It’s not about perfection — it’s about getting outside, switching off your phone, and giving your brain a breather.

4. Make Exercise a Priority — It’s Medicinal

When life gets stressful, exercise is often the first thing to go. Ironically, it’s also one of the most powerful tools for managing that stress.

Instead, research shows that when battling mental health conditions, training harder is more beneficial! In a study titled ‘Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials’, the researchers concluded…

‘Exercise is an effective treatment for depression, with walking or jogging, yoga, and strength training more effective than other exercises, particularly when intense.’

Think of it this way: when you’re training, your body learns how to handle physical stress. Over time, that resilience transfers to how you deal with mental stress, too. You recover faster — not just from workouts, but from life’s challenges.

Treat your workouts like your prescriptions. You wouldn’t skip a dose — so don’t skip your training.

Using Exercise to Beat Stress

Exercise isn’t just about aesthetics or performance — it’s about mental health, resilience, and balance. Whether you’re joining a group, training solo, or taking your workout outdoors, every session helps to build a calmer, stronger, happier you.

At AdMac Fitness, we believe movement is medicine — and we’re here to help you use it.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD