You just finished up at work, a 9-5 with minimal breaks. All you want to do is go home, sit on the couch and watch the latest episode of your favorite reality TV show. Surprisingly, this might not be the most effective strategy to reduce stress. The last thing you want to do is lace up your tennis shoes and head off to the gym, but it might do you a world of wonders.

According to a recent Anxiety & Depression Association of America survey, 70% of Americans say they feel stressed or anxious on a daily basis. Doctors have long-stressed the importance of exercise for physical fitness, but are now starting to emphasize the mental benefits of physical activity as well.

How does exercise improve mental health and reduce stress?

Everyone can agree that getting in shape isn't easy. However, the more you incorporate exercise into your routine, the easier and more enjoyable it becomes. Regular exercise does more than help with physical health, it can reduce stress and can even be used to help treat anxiety disorder, depression and other mental health conditions.

A study in Frontiers in Physiology found that exercise raises blood pressure, heart rate and levels of cortisol – the primary stress hormone. Regular physical activity activates the body's stress systems and can be an effective solution to the trending Google search: "How to reduce cortisol?" Over time, regular physical activity that activates stress systems may result in adaptations that improve these systems' ability to respond to acute stress. This means that the more you exercise, the more your body will learn how to better handle stress.

While exercise can reduce cortisol, it can increase the amount of other neurotransmitters released throughout the body. According to Healthline, these neurotransmitters include the following:

• Endorphins – peptides known to block pain and increase feelings of well-being.
• Endocannabinoids – a group of neurotransmitters known to improve mood and create the phenomenon known as "runner's high."
• Dopamine – a neurotransmitter and hormone known to play a significant role in how you feel pleasure and gives you motivation to exercise again.

Regular exercise has also been shown to improve sleep quality and duration, according to a study published in PubMed Central. Getting a good night's rest has long been proven to reduce stress naturally by lowering cortisol levels and similar stress hormones – making exercise an important stress-reducing tactic even when you are unconscious.

What kind of exercise can reduce stress?

The good news is that you don't have to become an ultra-marathoner or train like an Olympic athlete to gain the benefits of physical exercise and mental health-boosting effects. The Center for Disease Control and Prevention recommends 150 minutes of moderate-intensity exercise each week. The best exercise for you is usually the exercise that will keep you coming back – if you enjoy swimming or another other aerobic exercise, regularly incorporate it into your weekly routine.

Moderate-intensity exercise can include walking, jogging, playing a sport, biking, hiking, dancing and walking up stairs. Most medical associations also recommend incorporating strength training at least twice a week.

When people think of an exercise that reduces stress, most people think of yoga – and for good reason. Yoga is known as a mind-body exercise that focuses on deep breathing while moving through a series of poses. A National Center for Biotechnology Information study found that stress, depression and anxiety can all be effectively reduced with yoga.

How to get moving

If you are new to exercise, start slow with an activity you have enjoyed in the past, incorporating it into your routine a few times a week. Doing too much, too fast could lead to burnout and injury. As your body gets used to exercise, slowly increase the intensity, duration and frequency. Plan your workouts in advance to hold yourself accountable.

Create "SMART" (specific, measurable, attainable, relevant, time-bound) goals. Goal-setting helps keep you on track and can fuel motivation to go out on your jog even when you don't feel up for it. Making sure your goals are "SMART" helps ensure that you stay on track and are honest with yourself about what you can achieve.

Consider working out with a group or club. Many cities offer affordable group workout options. If you don't feel like jumping in head-first to group workouts, reach out to a friend who might make a great "workout buddy." Not only will working out with other people help keep you motivated and accountable, but the social aspect will be positive for your mental health as well.

More sweat and better mental wellness

Instead of sitting on the couch to watch your favorite reality TV show after work, consider watching an episode while jogging on the treadmill. If you've caught the Pickleball bug, bring a friend to the court and get competitive. Join your city's run club and make new friends while jogging around parts of the city you haven't gotten the chance to explore yet. Before you know it, you'll have your recommended 150 minutes of exercise a week completed, and you might have even had fun while doing it.

With the majority of Americans experiencing stress on a daily basis, exercise might be an effective, affordable solution. Get out there and find what works for you and have fun!