Stress is a part of modern life. The good news? Exercise remains one of the most effective ways to combat it. According to the Mayo Clinic, nearly any form of physical activity can help reduce stress by releasing endorphins, the body’s natural feel-good chemicals. But with busy schedules and constant distractions, finding the motivation to prioritize exercise can be tough. The key is to make it enjoyable and sustainable.

Dr. Arielle Levi, a National Board  Certified Health and Wellness coach, emphasizes that choosing activities you love is crucial for sticking to a routine. “If you enjoy the activity, you’re more likely to stay committed,” she says. With that in mind, here are five updated tips recommend by our certified health and wellness coaches to help you reduce stress through exercise:

1. Set SMART Fitness Goals

Goal-setting is one of the most powerful tools for creating lasting habits. Try setting SMART goals (Specific, Measurable, Achievable, Relevant, and Time-bound) to keep yourself on track. For example, if you currently walk for 20 minutes three times a week, aim to walk for 30 minutes five days a week. Make your goals realistic to avoid burnout and keep them evolving as you progress.

2. Create a Flexible Action Plan

An action plan ensures you have a clear path to success. But it’s equally important that the plan is adaptable. Life happens, and rigid routines often fall apart at the first disruption. Instead, allow some flexibility in your schedule. Maybe you prefer morning workouts but have a busy day ahead, no problem! Try a short evening session instead. Use apps like Google Calendar or fitness trackers to stay on track without overwhelming yourself.

3. Explore New Fitness Trends

 If traditional workouts feel stale, spice things up by trying something innovative. Dance cardio, bodyweight HIIT, or even VR boxing can make exercising at home more engaging. YouTube and social media platforms offer endless free opportunities to try new things in the safety of your home and experiment without commitment.

4. Find a Virtual or In-Person Workout Buddy

It is easier to meet your goals when you have someone to hold you accountable. Whether it’s a friend, coworker, or family member,  a workout buddy can make a big difference. Virtual platforms like Zoom or FaceTime allow for real-time interaction or plan to call a friend while going for a walk. 

5. Get Active with Your Family

Family time doesn’t have to mean sitting in front of the TV. Get the whole family involved in physical activity, which offers the bonus of social connection and emotional support which are proven to reduce stress. Try family-friendly activities like a weekend hike, a group bike ride, or a fun fitness challenge at home. Apps that track progress and offer rewards can also make family fitness feel like a game everyone wants to play.

The Pediatric Health Coach Academy is a National Board of Health & Wellness Coaching Approved training program that specializes in health and wellness that includes nutrition health coaching and mental health coaching for children, teens and families. Contact us at info@pediatrichealthcoaching.com to learn more about our Pediatric Health Coach Certification.