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