Exercise: the ultimate stress reliever
Health Fitness

Exercise: the ultimate stress reliever

Sally Gordon sets her alarm clock for 5:00 am every morning to fit an early workout into her schedule. However, unlike many women, Sally doesn’t work out to look better in a bikini. Rather, the 46-year-old business executive and mother of three simply likes how it makes her feel. She has discovered what millions of people across the country already know: In this fast-paced world of two-family incomes, corporate downsizing, and self-funded retirement, a regulated exercise program can be a great way to manage stress.

Numerous studies have shown that regular training can help relieve anxiety and improve mood. It is now irrefutable that there is a definite relationship between fitness and mental health. By providing a direct outlet to channel your emotions, exercise helps deflect external stresses. It provides an escape from the tasks of daily life and can help free your mind from life’s problems.

Plus, exercise not only reduces stress, it can also improve your mental state. During a workout, your brain secretes chemical enzymes called endorphins. These are “feel good” enzymes that tend to lift the spirits and produce a natural high. Therefore, it is common for a person to experience euphoria after completing a training session, feeling a general sense of happiness and well-being.

Additionally, exercise has been shown to improve sleep patterns, increase sleep duration, and decrease rapid eye movement (indicating a deeper form of sleep). Stress and anxiety can often cause sleep-oriented disorders, leading to feelings of irritability and fatigue. This creates a vicious cycle in which stress increases further, sometimes leading to clinical depression. Exercise counteracts this process, signaling the body to rest so that recovery can take place. It is well documented that people involved in an exercise routine tend to fall asleep faster and have more restful sleep than sedentary people.

Fortunately, virtually any physical activity can be used to reduce stress. In general, the more strenuous the activity, the greater its overall impact on mental health. However, the positive effects are only noticeable when exercise is done regularly and consistently. As a general rule, a minimum of two or three sessions per week is necessary to obtain results. Thereafter, you will notice the benefits in a very short time.

Aerobic exercise is perhaps the best way to relieve stress. While weight training is certainly an excellent means of deflecting mental stress, research suggests that aerobic exercise provides the greatest benefits in this area. This is theorized to be due to the non-stop, endurance-oriented nature of these activities. Consequently, for optimal results, it is recommended that each session last at least thirty minutes, keeping your heart rate elevated throughout the entire workout.

To promote adherence, you should strive to use activities that you enjoy. For example, many people find aerobics classes an attractive alternative to staying fit. The group-oriented setting of these activities can provide a communal source of motivation, as well as help make exercise fun. Other people prefer to use a stationary bike, treadmill, stair climber, or even a roller skating session for their workout. Find out what works for you.

However, you do not need to exercise vigorously to enjoy these benefits. Stress reduction can be achieved even with moderate intensity activities. If you just can’t imagine vigorous physical exercise, consider using more relaxed activities, such as walking, tai chi, or gardening. Regardless of your final choice, you should strive to stay active during activity, keeping a steady pace in your routine. This will force your mind to stay focused on the task at hand, preventing the temptation to dwell on negative thoughts.

Therefore, for overall mental health and wellness, exercise should become a regular part of your weekly schedule. There is ample evidence that it will help establish a positive mood, thereby improving quality of life. Additionally, there are a plethora of secondary benefits to physical exercise, including improved appearance, increased energy, and improved cardiovascular fitness. Ultimately, you’ll find that once you start a consistent exercise program, there will be less reason to stress!

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