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The Fitness and Health Report
Information for a Healthy Life
October 2001, Issue 26
Stress Relief through Exercise
These are stressful
times as we watch our world go through traumatic changes. We feel uneasy
when our physical and financial well being are threatened. And our bodies
instinctually respond in a primal fashion of fight or flight. The body is
prepared to expend energy, which in prehistoric times was a necessity for
survival. Obviously there is no individual to fight and no place to take
flight.
Stress releases
adrenaline into your bloodstream. Additional blood flows into your brain
and your heart rate increases. Some body functions like our cardiovascular
system accelerates, while others like our gastrointestinal system slow
down. Inevitably stress will affect the immune system.
Energy is concentrated
in the muscles to respond to the threatening scenario. Modern society has
resulted in the creation of emotional stress that cannot be directly dealt
with in a physical fashion. Without a physical release your body suffers
from an adrenaline overload.
According to Garrett
Braunreiter of WorldPeakPerformance.com, "The problem is, not all
stress-inducing situations disappear as quickly or entirely, which means
that for days, even weeks, your body remains in a chronic state of
emergency. Over time, this can cause or worsen many health problems you
may harbor, from hypertension to depression. When you're stressed, you're
more prone to both physical and psychological symptoms."
Stress
Release
Since we cannot
challenge the object of our stress to a dual or joist, we must still find
a vent for this adrenaline rush. Exercise is the logical outlet, allowing
us to disperse excess hormones. Is can be useful in removing the
byproducts of the stress response. It releases the fight or flight
phenomenon. Consequently, regular exercise assists the body in achieving a
relative state of equilibrium.
Consider the following
benefits exercise has in relieving stress:
- Exercise Detoxifies Stress-Related Compounds. Your body
goes into a biochemical overload under stress. Exercise is useful in
removing the byproducts of a stressful situation.
- Outlet for Anger. Anger and hostility have been directly
related to disease progression. Physical activity can be a healthy
catharsis for these caustic emotions. The physical release of exercise
tends to dissipate feelings of anger in a positive and healthy way.
- Creates Meditative State.Certain forms of repetitive
exercise like jogging, bicycling and swimming can alter your state of
consciousness. Regular participation in exercise can produce affects
similar to meditation. The consistent breathing and motion can result in
a feeling of calmness and tranquillity.
- Enhanced Feeling of Self-esteem. Studies have correlated
high levels of self-esteem and self-efficacy with the increased ability
to handle stress related situations. Exercise promotes self-esteem by:
- Exercise creates a sense of self-worth from knowing that you
are accomplishing a health enhancing experience that benefits your
self.
- When
participating in social or team sports, there is a value attached to
the social acceptance and status.
- The
altered and improved physical appearance resulting from exercise often
increases a person's self-image. Your body becomes more socially
desirable.
- Consistent exercising promotes physical challenges. When
conquered, this can foster a feeling of self-efficacy.
- Solitude and Introspection. Exercise for many is a
solitary escape from the stressful pressures of contemporary society.
Whether running on a treadmill, riding a bike in the country or swimming
laps in a pool, it allows time to be introspective.
- Endorphin Rush. Fact or fiction? There appears to be
clinical evidence that proves the body increases the production of
endorphins after 20 minutes or more of exercise. Chemically this is
similar to the opiates found in morphine like substances. These
endorphins can have a pain relieving effect and can promote a mental
state of euphoria. The positive mood associated from frequent exercising
effectively reduces depression and stress related problems.
- Improved Sleep. Stress overload can result
in less sleep and adequate rest. When one does sleep it tends to be
restless, without the necessary deep rest. Regular physical activity
encourages a sound sleep.
Exercises for Reducing Stress
First, and foremost find an exercise that is enjoyable. You want a program that reduces the
stress and encourages regular workouts. When exercising is perceived to be
a drudgery, it only increases your stress level.
You want to find an
activity that promotes personal satisfaction. For example, if you play
golf and get easily frustrated, then you negate the stress releasing
value. If you participate in competitive physical activities, and winning
becomes an obsession, you further defeat the stress release benefits.
Aggressive tendencies, addiction and compulsive training can all be
narcissistic tendencies resulting in negative emotional reactions.
Repetitive aerobic
exercising tends to be most effective in reducing stress. In fact, intense
weight training can often raise the testosterone levels in men. Getting
pumped up is generally not a tranquil activity. Consider a balance of
aerobic and anaerobic (strength building) workouts. The combination not
only enhances your physical health, but also contributes to an improved
self-image and feeling of tranquillity.
Last, but certainly
not least, don't forget the physical benefits of sex in reducing stress.
An orgasm is a great release for stress and emotional tension. Like other
physical activities, make sure you are relaxed and experiencing personal
satisfaction. It is recommended that you include a partner in this stress
release workout.
Exercise - The Fountain of Youth
We all desire to be
eternally young or at least slow down the aging process. Unfortunately,
the laws of nature work against us. There are some variables that can
allow us to bend those laws.
Recent studies have
concluded that moderate amounts of exercise - including walking, jogging
or using a stationary bike for one hour, four to five times a week - can
turn back the aging clock 30 years for middle aged men.
A report published in
the September 18th issue of Circulation: Journal of the American Heart
Association concluded that middle aged men were able to regain the
cardiovascular levels they had in their 20s.
"This study
demonstrates that it's never too late to get back in shape," according to
Dr. Darren K. McGuire, of the University of Texas Southwestern Medical
Center in Dallas.
The study proves that
even after 30 years of aging and living a relative sedentary lifestyle,
men were able to recover and maintain substantial fitness. The type of
exercise was not as important as the consistency. After six months of
regular exercise the test subjects were able to reverse the aging process,
boost their aerobic power by 15%, lower cholesterol, improve blood
pressure, reduce heart attach risk and enhance a feeling of well being.
In regards to woman,
as much as 50% of the decline in physiological functions - weak muscles,
stiff joints, low energy levels - is a result of inactivity and not the
normal consequence of age. For example, Bob Spina, University of Texas
Exercise Physiology Professor stated, "Most degenerative diseases
associated with aging are the result of 'disuse' of the body, if women
exercise throughout their lives, many diseases may be prevented, and
certain conditions may be partially reversed by exercise later in life."
There are countless
benefits to exercise, both short and long-term. Regardless of your choice
of physical activity, the most important issue is to get started and to
stay with it. Your quality of life can only improve.
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