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Exercise & Stress: How can I make it Work for Me?
Tanja Gardner
THE RELATIONSHIP BETWEEN EXERCISE & STRESS
Everyone knows that exercise reduces stress levels. Doesn't it?
Actually, some of the research is a little conflicting. For a
start, vigorous exercise is actually stressor itself. On a
physical level, exercise causes the tiny muscle fibres to
actually tear, and then grow back stronger as they heal. Not
exactly relaxing for the muscles in question! Quite apart from
this, one study showed anxiety levels increase in the first
5-10 minutes of exercise as adrenaline – one of the key stress
hormones – kicks in. So how can it be that exercise reduces
our stress and anxiety levels over time?
The quick answer is that while exercise is a short-term
stressor, lack of exercise is a long-term one. As we mentioned
in last week's stress newsletter <http://tinyurl.com/4e4sl> ,
our bodies are built for movement. When we're sedentary day
after day, all the systems that have evolved to service a body-
in-motion start to break down, which causes waste-products to
build up.
Our stress response <http://tinyurl.com/7xwq6> originally
allowed us to either fight a potential threat get as far away
from it as possible – both fairly physical activities. All
the biochemical changes – the stress hormones released –
are based around this result. They allow us to get into
action, and quickly! It's no surprise then, that unless we
do what our bodies expect and get moving, those
hormones have nothing to do but hang around in our bloodstream,
making us feel jumpy, irritable and just plain stressed. As
soon as we start moving though, the hormones have done their
job. Our body as a whole can return to normal, and relaxation
can ensue.
There's more to the de-stressing effect, though, than just
clearing hormones from your bloodstream. First there's the
well-documented release of endorphins– nature's opiates – into
your bloodstream. These act to both deaden pain and make you
feel wonderful. On top of this, regular exercise actually
strengthens your body – improving your sleep, boosting your
circulatory and immune systems. Since these are the very things
that the stress response attacks, regular exercise becomes a
form of preventative maintenance.
Then there are psychological buffers that exercise offers
against stress. As we set ourselves exercise plans and goals,
and stick to them, we start believing in ourselves more. This
can translate directly into the way we deal with the stressors
in our life. If we feel more in control of them, the stressors
become less powerful.
USING EXERCISE TO MANAGE STRESS
So what do the experts recommend when it comes to controlling
stress with exercise?
First and foremost, don't overdo it. Too much exercise, or
exercise sessions without enough rest time between them, lead
to overtraining, and overtraining is as dangerous a stressor as
anything the work world can throw at you. The current ACSM
guideline <http://www.acsm.org/pdf/Guidelines.pdf> for a
healthy lifestyle is 30-45 minutes, 3-5 times a week.
If you haven't exercised for some time, check with
your doctor first, and then start small. Even 10 minutes three
times a week is better than nothing. If you want to do more
than this, feel free, but if you start waking up tired,
getting injury prone, or losing ground instead of gaining it,
you need to cut back, or you'll just increase your stress.
Secondly, make sure you enjoy what you do. Exercise performed
because you have to is not going to keep you motivated to do it,
and the resentment you feel won't help with your stress levels.
There's a wealth of exercise options – from walking, swimming
and cycling, through to aerobics, martial arts and team sports.
In fact, you don't actually need to `exercise' to exercise.
All you need to do is get active – so if walking the dog,
digging in your garden, or playing with your kids appeals
to you more, they're just as valid. And if you need a little
help making the commitment, consider the services of a
personal trainer.
Lastly, be aware that whatever is causing the stress, simple
activity is not going to magically deal with it. If you're not
sure where your stress is coming from, you might benefit from
one-to-one coaching with a stress management expert. If you
know the root cause, however, getting active will put you in
a far better frame of mind, body and spirit, to manage it
yourself. And that, Ladies and Gentlemen, is the true miracle
of exercise.
© Tanja Gardner, Optimum Life, January 2005
Optimum Life Ltd
http://optimumlife.co.nz is a company
dedicated to providing balanced fitness and stress management
services that help clients all over the world achieve their
optimum lives. For more information on how we can help you
move closer to living your optimum life, please check out
our website.
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