Are We Having Fun Yet? Stress and Exercise
If you’ve been reading this blog for any length of time, you know that I’m a big fan of exercise and stress management. I believe that the two go hand-in-hand, with one being an essential component to help reduce the other. Today on The Fitness Blog, I want to discuss some simple ways in which exercisers can better manage their stress by incorporating some motivational physical activity into their daily routine.
What is exercise? As many of you already know, exercise has multiple benefits for your body, including improved mental and emotional well-being. It can also be an effective means of managing and reducing stress. However, when it comes to stress management, exercise typically plays a very minor role in the equation. Unless you’re doing something as simple as walking or gardening, exercise tends to prove somewhat ineffective as a preventative measure against stress. To understand why this is the case, we need to examine what actually happens during exercise (Don't worry I will explain the difference between stress and pain later on).
Scientists and researchers measure exercise in terms of the intensity of the activity, which is typically measured in terms of caloric expenditure. For years, exercise was defined as light, moderate or intense. Based on this description, it might seem reasonable to conclude that certain activities are more effective at relieving stress than others. However research has proven otherwise. For example, a 2005 study by J. Gardiner looked at the effects of high-intensity interval training (HIIT) versus low-intensity steady state training (LISS) on psychological well-being. One group would exercise at 70%-80% max heart rate for a short period (1-5 minutes) and then rest, while the other would exercise at 60%-70% max heart rate for a longer period (10-25 minutes). The results showed that both groups decreased in perceived stress and anxiety, but there were no significant between-group differences. This shows that even if you aren’t able to get through a particular “workout”, the temporary physical activity is capable of decreasing your stress levels enough to make it worthwhile. It also proves that you don’t need to be sweating buckets or gasping for air in order to reduce your stress level..
The question then becomes, how can you get the most bang for your exercise buck? I believe that the key lies in choosing an activity that you enjoy and are comfortable with. Although HIIT is effective for decreasing stress, many people find it difficult to complete because of pacing issues and a fear of losing their breath (stress). In contrast, LISS is not only easier to manage but it also has a greater perceived benefit. This is because you are able to remain active longer, which means more time to enjoy the benefits of decreased stress. As long as you enjoy what your doing and are not overdoing it, your exercising can be a great stress reliever.
HERE'S THE IMPORTANT PART: Exercise is stress, but not all stress is bad. Stress that you can manage and that makes you feel good is great. The stress that causes pain and discomfort (sometimes called psychological distress) isn’t so great. People who are able to manage their pain or discomfort can reap the rewards without fear of developing an anxiety disorder. However, people who are unable to handle their pain or distress levels may end up with a condition such as obsessive compulsive disorder, generalized anxiety disorder or panic attacks.
Why are people prone to stress and pain? The emerging science of the connection between mind and body is proving to be an important tool for understanding some of the major causes of stress and pain. In short, our feelings of stress, anxiety or pain are a reflection of our thoughts (and accompanying beliefs) about what is happening around us. If we feel as if there is danger in the world, it’s likely that our reactions will involve a lot more activity in our bodies than if we feel safe and secure. Our physiology follows suit: increased heart rate, increased blood pressure, and increased rate at which blood flow leaves our muscles are all signs that something is up.
For example, imagine that you are walking down the street at night and you notice a black cat. Although this isn’t an unusual sight, your mind might go into overdrive with thoughts about how dangerous it is to be in such a dark place. Your mind may instantly begin scanning the environment for something out of place, which may lead you to believe that something bad is about to happen. As a result, you become tense and anxious about your surroundings. In the end, all of your worried thoughts prevent you from enjoying yourself or relaxing because instead of being in the moment, your thoughts have taken control and made you feel as if something bad is about to happen.
As you can see, stress gets a bad rap. Many people assume that they are just stressed out and can’t do anything about it. However, there are steps that you can take every day to reduce your stress and anxiety levels while at the same time strengthening your body to protect itself from further harm. Here are some simple ways: Choose exercises you enjoy and will stick with: This is the most important step, as even if you don’t like what you’re doing, you will be giving yourself an opportunity to put your thoughts to rest. People who like their exercises usually find them easy to do and come back for more. If you are able to enjoy your exercise, you will be less likely to have negative thoughts (and thus less likely to create negative experiences). Find activities that help you manage your pain: Pain management and therapeutic exercises are not the same thing. If you have or are experiencing pain due to a chronic condition, such as arthritis, an acute injury or illness, or other condition that may be affecting your ability to function , there are ways in which you can regain function through exercise . However, if pain is a part of your daily life due to stress, then the best thing that you can do is reduce it by finding activities that allow you to manage it. For example, if you are experiencing fear-based pain from excessive worrying or anxiety, try taking a hot bath or listening to soothing music when your symptoms are at their worst. If on the other hand, you are experiencing muscle tension from stress, try a relaxing warm bath or some light stretching exercises. Focus on your perspective: You can create any kind of experience based on what you tell yourself is happening around you. This is why it’s important to pay attention to the negative thoughts that dominate your mind.
Conclusion
Stress and anxiety can have a profound effect on your health, your relationships and your overall well-being. Although exercise can reduce your stress levels and help you cope with some of the physical symptoms of stress, the best thing that you can do is to focus on how you plan to manage your emotions.
Although there are some people who cannot exercise, for many others it is a way to get rid of tension and relax their bodies so that they are in a better place to handle whatever stressors that might be happening around them. If you are able to reduce or eliminate some of your anxiety-based pains through exercise, then this will help you manage your daily life so that you are better equipped when things start getting stressful.