The start of a school year can bring new exciting beginnings but can also bring new stressors. Some of these stressors can include adjusting to new classes and an increased workload. Unfortunately, experiences with bullying and relationship conflicts can worsen these stressors for some students. This can negatively affect students’ mental health.

One effective way to cope with these social stressors is exercise. We all know that exercise is important for maintaining a healthy lifestyle and benefits both the body and the mind. However, digging a little deeper, the benefits of exercise go so much further than improved mood and better overall physical health. Here are some interesting facts about the effects of exercise on the mind and how physical activity can help youth cope with bullying, especially during the school year.

While it is well-known that exercise reduces stress and anxiety levels, many are unaware about how fast these anti-anxiety effects actually kick in. Research has shown that just five minutes of aerobic exercise (e.g., walking, cycling, swimming) can begin to trigger anti-anxiety effects. Next time you are feeling stressed or anxious, getting a good workout in can help reduce these feelings.

Wendy Suzuki is a neuroscientist known for her research on the effects of exercise on brain health. In one of her studies, she found that a single workout is sufficient for increasing focused attention. She says that just 30 minutes of exercise can create immediate improved focus and concentration for at least two hours after exercising. That being said, while experiencing bullying and other stressors can cause overwhelming thoughts and take a toll on the ability to focus, exercising before studying or completing school work can be a great way to improve attention and concentration.

Exercising leads to the release of endorphins which are produced in your brain and are often described as “feel-good” hormones. Endorphins are known to be associated with increased self-esteem and confidence. Boosting your self-esteem can help you feel more confident when handling bullying situations.

Exercise can be a powerful tool when handling stressors such as bullying and relationship conflict. It overall provides a healthy outlet for dealing with social stressors by reducing anxiety, increasing attention, and improving self-esteem and confidence. In addition to staying active, it’salways important to speak to a trusted adult (parent, teacher, family friend, etc.) when struggling.

Exercise for stress and anxiety | anxiety and depression association of america, ADAA. (n.d.). https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety

Lee, D. (2025, January 15). How Physical Health and Fitness Contribute to Confidence. CPD Online College. https://cpdonline.co.uk/knowledge-base/mental-health/physical-health-fitness-contribute-confidence/

Wasuzuki. (2021, October 22). A neuroscientist shares the 4 brain-changing benefits of exercise-and how much she does every week. CNBC. https://www.cnbc.com/2021/10/22/neuroscientist-shares-the-brain-health-benefits-of-exercise-and-how-much-she-does-a-week.html