Stress & Exercise: How do I make it Work for Me?
Copyright 2005 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, 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 originally allowed us to either fight a
potential threat get as far away from it as possible. These
are both fairly physical activities. All the biochemical
changes – the stress hormones released – are based around
this response. 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 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.



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Optimum Life's Tanja Gardner is a Stress Management Coach
and Personal Trainer whose articles on holistic health,
relaxation and spirituality have appeared in various media
since 1999. Optimum Life is dedicated to providing fitness
and stress management services to help clients all over the
world achieve their optimum lives. For more information
please visit check out http://optimumlife.co.nz, or contact
Tanja on tanja@optimumlife.co.nz.