Most people know that regular exercise helps the body stay healthy, but new research suggests it may also help the mind stay calm during stressful situations.
Scientists have found that people with better heart and lung fitness, often called cardiorespiratory fitness, tend to feel less anxiety and anger and recover more quickly from emotional stress.
This type of fitness improves when people do activities such as brisk walking, running, cycling, or swimming on a regular basis. Over time, these activities strengthen the heart, improve breathing, and increase energy levels. Now researchers believe they may also strengthen emotional control.
The study was carried out by researchers at the Federal University of Goiás in Brazil and published in the journal Acta Psychologica. The team wanted to understand how physical fitness affects emotional reactions when people face upsetting situations. They recruited 40 healthy young adults and divided them into two groups based on their fitness levels.
One group had above-average fitness, while the other had below-average fitness. The participants attended two separate sessions. In one session they looked at neutral images such as everyday objects, and in the other they viewed unpleasant images designed to trigger stress, including scenes of injury or danger.
After seeing the upsetting pictures, all participants reported feeling more tense, which is a normal human response. However, the reactions were very different between the two groups. People with higher fitness levels stayed calmer and showed smaller increases in anxiety and anger.
Those with lower fitness levels experienced much stronger emotional reactions. In fact, participants in the lower fitness group were far more likely to move from moderate anxiety to high anxiety during the stressful session. They also showed greater anger and had more difficulty controlling it.
Researchers believe there are several reasons why exercise may improve emotional resilience. Regular physical activity trains the body to handle stress by improving circulation, hormone balance, and brain function. Exercise also releases chemicals in the brain that improve mood and reduce tension.
In addition, the habit of sticking to a workout routine may build discipline and confidence, which can help people manage difficult emotions in everyday life. Over time, fitter individuals may learn to stay calm because their bodies and minds are better prepared for pressure.
The findings support the idea that exercise can be a natural way to reduce anger and anxiety without relying on medication. However, the researchers also noted important limitations. The study involved only a small number of participants, and fitness levels were estimated using questionnaires rather than direct physical tests.
Although heart rate was recorded, the scientists did not measure biological stress markers such as stress hormones, which could have provided more detailed information about how the body responds to emotional pressure. Because of these limits, larger and more detailed studies are needed to confirm the results.
Despite these weaknesses, the study adds to growing evidence that physical activity supports both mental and emotional health. Modern life often exposes people to constant stress from work, family responsibilities, and social pressures.
Finding simple and safe ways to manage stress is increasingly important. Exercise is accessible, affordable, and beneficial for overall health, making it a promising tool for emotional well-being.
In reviewing the findings, it is important to remember that fitness alone cannot solve all emotional problems. People may still need counseling, social support, or medical care for serious anxiety or anger issues. However, the research suggests that improving physical fitness could be a helpful part of a broader approach to mental health.
Even moderate activities such as daily walking can make a difference over time. The study highlights how closely the body and mind are connected and shows that taking care of physical health can also strengthen emotional stability.
Overall, the results offer encouraging news: staying active may help people remain calm, think clearly, and handle challenges more effectively. As scientists continue to explore the link between exercise and mental health, regular physical activity may become an even more important recommendation for building resilience and improving quality of life.
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