The latest research in neuroscience is highlighting the importance of building strength in our physical bodies to improve the sharpness of our minds. In fact, there is compelling evidence that mind and body are so absolutely intertwined that it has become important to understand the neurobiology that underlies psychological well-being as an integral part of overall human health. Stress at work can have both a physical effect on our bodies and also affect our long-term psychological wellness.

Some stress can be good for you but too much can lead to chronic health issues such as heart disease, cancer or diabetes. When we experiences stress, the body starts pumping the chemical cortisol and epinephrine (adrenaline) into our bodies. Instantly there is a burst of energy, our hearts beat faster and we are more alert. These hormones serve us well when we need to meet an important deadline. These moderate amounts of stress in the short-term help us perform tasks more efficiently and provide us with the impetus to get things done. Some studies even show that short-term boosts of stress can strengthen the immune system and protect against some diseases.

On the other hand, prolonged periods of stress or chronic stress can be detrimental because prolonged excess of cortisol in our system can impair cognitive performance, cause blood sugar imbalance and cause high blood pressure. When heart muscles and valves are full of epinephrine, it can cause changes in the arteries and in the regeneration of cells. In one study of 10,000 British workers, those who reported the highest level of stress had 68% higher risk of heart problems.

Carol Ryff, director at the Institute on Aging at the University of Wisconsin conducted an examination of allostatic load which is the cumulative wear and tear on our bodies caused by stress. Longitudinal aging research shows that high allostatic load predicts increased risks for cardiovascular disease, cognitive impairment, and even mortality. The important thing with stress is to have a healthy balance.

The good news is that physical activity can mediate reactions to stress by reducing the physical wear and tear that negative stress can cause. Beyond relieving stress, there is also new research that suggests that exercise also improves psychological health. James Blumenthal, professor of psychology and neuroscience at Duke University and his colleagues demonstrated that regular exercise is as effective as antidepressant medications for patients with major depression. In another study, exercise groups showed greater reductions in anxiety compared with groups that received other forms of anxiety-reducing treatment. Guy Faulkner, associate professor at the University of Toronto and his colleague Nanette Mutrie claim that there is good evidence that regular physical activity can prevent depression. Thus, body and mind cannot be separated when considering factors of human flourishing.

One interesting finding in Ryff’s research is that those with positive relationships were significantly less likely to have high allostatic load than those with negative relationships (effects were stronger for men than women). She found that positive relationships acted like a nutrient that reduced allostatic load. This would suggest that working out with friends and family can be even more beneficial than working out alone.

I have made excuses for years that I don’t have time to exercise but this new research has motivated me to explore new ways to get physically active without hitting the gym. I have started to run daily with my family and our dog and this is having a positive impact on my moods and productivity. It also strengthens my relationships which, once again, contribute to an upward spiral for better mental health and overall personal happiness. Next time you say you’ve got too much on your plate to exercise, think again.

Louisa Jewell is a co-founder of Why Did You Go, a consulting and coaching firm specializing in employee engagement and retention. Their vision is to improve happiness at work, one workplace at a time. For more information about how they can help you fully engage your workforce, contact Louisa at Louisa@whydidyougo.com.